4. Bird-dog

Which muscles are trained: This exercise strengthens your abs, lower back, glutes, and thighs.

How it’s done: Kneel with knees hip-width apart and your hands firmly placed on the ground about shoulder-width apart. Lift one hand and the opposite knee off floor while balancing on the other hand and knee to keep your weight centered.

Stretch your arm out straight in front and extend the opposite leg behind you. Keep a straight line from your hand to your toes. Hold for a few seconds then return to the starting position and repeat the exercise for the other side.