MAIN MOVE: Rocking Boat (Firms abs and back)
Sit with knees bent, feet on floor, hands on thighs. With torso straight and head in line with body, lean back about 45 degrees, raising feet so calves are parallel to floor, toes pointed. On an inhale, extend arms and legs, keeping legs together. Exhale, and as you inhale, lower torso and legs 3 to 4 inches so body forms a wider V shape. Exhale and raise torso and legs. Repeat 3 to 5 times.
Make it Easier: Hold backs of thighs with hands and keep legs bent. Lower torso only.
Make it Harder: Once in the wider V position, extend arms overhead.
MAIN MOVE: Hover (Firms shoulders, arms, abs, and back)
Begin in push-up position on toes with arms straight, hands below shoulders, and body in line from head to heels. On an exhale, lower chest toward floor, bending elbows back, arms close to body, abs tight. Hold a few inches above floor.
Make it Easier: Begin on hands and knees and walk hands forward until body is in line from head to knees.
Make it Harder: While holding the hover, lift left leg 6 to 12 inches, pause, and lower. Do 3 to 5 times, then switch legs.
MAIN MOVE: Chair (Firms butt and thighs)
Stand with feet together, toes forward, arms at sides. Inhale and raise arms overhead, palms facing each other. Exhale and sit back about 45 degrees, keeping knees behind toes and abs tight to support back; gaze forward.
Make it Easier: Do the move with feet hip-distance apart, hands on thighs, and bend only about 30 degrees.
Make it Harder: After you sit back, lift heels off floor, balancing on balls of feet (knees will be in front of toes); gaze up at fingertips.
source: thatsfit.com