6 Moves That’ll Work Your Abs, Butt, and Thighs in the Best Way

YOU’LL NEED a wall, plus some space to move. Put on sneakers with nonmarking clean soles to keep the wall smudge-free.

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DO the routine twice, switching sides for moves 3, 4 and 5. Repeat 3 or 4 times a week.

1. Wall Push-Up:

Wall Push-Up

Works: arms, chest, back, core, quads

Kneel with back to the wall, hands on the floor slightly wider than shoulder-width apart. One at a time, place feet on the wall slightly higher than shoulders (as shown). Hold for 30 seconds, then do push-ups for 30 seconds, keeping arms close to the body. (Make it easier: Place feet on the floor.)

2. Bridge Dip:

Bridge Dip

Works: arms, back, core

Sit with heels on the wall at knee level, palms on the floor under shoulders, fingers facing the wall. Press into the floor to lift hips a few inches. Bend elbows, lowering body for 2 counts to hover 1 inch above floor (as shown); press back up for 2 counts. Continue for 1 minute. (Make it easier: Place one foot on the floor.)

3. Wall Sit:

Wall Sit

Works: core, butt, quads

Sit with back against the wall, knees bent 90 degrees. Lift and extend the right leg at hip level (as shown). Hold for 30 seconds; then pulse left leg for 30 seconds. (Make it easier: Lower leg for pulses.)

4. Runner’s Lunge:

Runner's Lunge

Works: core, butt, quads

Stand with back about 3 feet from the wall. Lift right leg and place toes on the wall. Bend left knee deeply and extend arms. Twist torso left, bringing right hand to left foot (as shown). Turn back to centre and straighten front leg over 4 counts. Continue for 2 minutes. (Make it easier: Don’t twist.)

5. Thread the Needle:

Thread the Needle

Works: arms, chest, core

Start in a side plank with the right hand under shoulder, feet against base of the wall with left toes touching the right heel. Extend left arm to the ceiling. Over 4 counts, rotate torso to bring left arm down and under the chest (as shown). Return to start over 4 counts. Continue for 1 minute. (Make it easier: Don’t rotate.)

6. Ultimate Pike:

Works: arms, chest, back, core

Kneel with back to the wall, hands on the floor slightly wider than shoulder-width apart. One at a time, place feet on wall 12 to 36 inches above floor. Over 4 counts, pull belly in to lift butt into a pike and push weight into toes (as shown). Return to start over 4 counts. Continue for 1 minute. (Make it easier: Place feet on the floor.).