5 Moves to Sculpt a Rock-Hard Body

Add these five moves to your regular workout routine two or three times a week to boost your climbing capacity and sculpt sexy abs and a tight butt.
Check out a rundown of all five exercises in the pin-able graphic below, then scroll down for how-tos for each move.

MOVE 1Single-Leg Squat

Stand on a bench or box that's about knee height, arms straight out in front of you. Balancing on your left foot, bend your left knee to lower your body until your right heel touches the floor Pause, then push through your left heel to return to standing. Repeat on the opposite side.

MOVE 2Hanging Straight-Leg Raise

Hang from a pullup bar with your hands shoulder-width apart. Keeping your legs and back straight, raise your legs until they're parallel to the floor. Pause, then slowly lower your legs to return to start.

MOVE 3Low Crawl

Get in a pushup position, hands slightly wider than your shoulders and your body forming a straight line from head to heels. Reach your left hand forward and your right foot to the side, trying to touch your knee to your elbow. Repeat on the opposite side; continue alternating.

MOVE 4Table Top with L-Sit

Sit with your knees bent and hands behind your hips. Raise your hips until your torso is parallel to the floor. Keeping your arms straight, slowly straighten your legs and lower your hips to hover above the floor. Pause, then move straight back into the bridge position.

 

MOVE 5Pullup

Stand on a bench under a pullup bar and grab the bar with an overhand grip, slightly wider than shoulder width. Hang from the bar, knees bent. Squeeze your shoulder blades together and raise your body until your shoulders are just under the bar. Pause, then slowly lower your body to return to start.