Bonus: a (still-hard!) modification — In the traditional Pilates sequence, a group of five movements known as the “ab series” comes immediately after four other moves that also work the core. (I always laugh when I tell students, “It’s time for the ab series!” and they say, “Wait, what did I just do?!”) …

The push press is fun, challenging, and efficient — The classic shoulder press (stand tall, hold dumbbells at the shoulders, then press them straight up overhead) is an excellent and challenging way to build upper-body strength. Do them right and you’ll use the core, too, to stay steady and keep the ribcage closed and the spine protected as you…

It feels amazing (and looks fancy, too!) — If you’re experiencing soreness or tightness in your lower back or hips, or you’ve just done a workout with lots of core and/or shoulder work, mermaid stretch is an amazing opener that will help soothe all these areas. Plus, it’ll make you feel like a ballet dancer. (Maybe.) Be gentle…

How varying your style of curl will help you get even stronger — If you’ve ever picked up a dumbbell, you’ve almost certainly tried a traditional biceps curl: Stand tall with dumbbells in your hands, palms facing forward, and bend the elbows to lift the weight up toward your shoulders, then lower. This is an amazing and straightforward way to strengthen your biceps…

If your holiday was a little too relaxing, try this. — It’s been another exhausting, maddening, whiplash-inducing year, and if you were relieved that the holiday season finally started last week, you’re not alone. Basically no one’s been getting enough rest, and spending some quality time hanging out with family and friends (safely, I hope), eating delicious food, and catching up…

Meet the rowtation! — I’m not a big fan of upright rows. They’re hard to get right, and they can put you at risk for shoulder impingement because the typical positioning at the top of the row (upper arms at shoulder level and inwardly rotated so the scapulae are winging) can be so awkward…

It looks a little weird but feels amazing — and could even help you feel less stressed. — Over the course of a stressful day, I can often feel my shoulders start to creep up toward my ears: I tend to hold a lot of tension in my trapezius muscles (they’re also always full of knots on the rare occasions when I treat myself to a massage). …

Feels great, challenges your core, stretches your legs: What’s not to love? — If you just woke up, you’re about to exercise, or you’ve been at a computer for way too long and need a simple way to get moving, this one’s for you. It brings movement to your spine, opens the backs of the legs and the chest, strengthens the core, and…

Plus, why rotation is beneficial — When we exercise, most of us focus on up-and-down movements (i.e. squats and biceps curls) or back-and-forth movements (i.e. lunges) — but might be missing out on the benefits of incorporating rotation. Rotational exercises — those that move in the transverse plane, if you’re feeling spicy — help build core…