Totally toned in 9 moves firm up fast: sculpt your best body with Shape's all-time greatest exercises

No need to try thousands of exercises to find the top arm de-jiggler, belly flattener, and butt firmer--we did it for you. Over the past 25 years, Shape has created and tested countless moves, with one objective in mind: to help you get your fittest, sexiest body. These nine exercises are the most effective we've ever printed. Some use resistance bands, others dumbbells, and a few nothing but your own body weight. And while you'll find old favorites here, you'll also spot fresh takes on familiar moves. Start doing this workout today (or cherry-pick some to add to your regular routine) and soon your arms, abs, legs--all of you--will look better than ever.

1 BEST FOR SHOULDERS

Three-way raise

Strengthens shoulders and upper and lower back

Why we love it This multitasking move hits the rear shoulder too, which most people ignore.

How to do it Holding a 3- to 5-pound dumbbell in each hand at sides, stand with feet hip-width apart. Lift arms in front to shoulder height, palms facing in [A]. Lower, then lift arms out to each side to shoulder height, palms facing down [B]. Lower arms, bend knees, and hinge forward at your hips until your back is almost parallel to the ground and arms are extended down, palms facing each other. Lift arms out to shoulder height to complete one rep [C]. Do 6 to 8 reps.

2 BEST FOR CHEST

Rotating bench push-up

Strengthens chest, shoulders, triceps, and core

Why we love it Your chest does double duty with this exercise: It works hard to push your body weight up and stays contracted when you rotate.

How to do it Place hands slightly wider than shoulders on a step or bench, and extend legs behind you (or stay on your knees). Contract abs, bend your elbows, and lower chest toward step [A]. Press up and rotate your body to the right, extending right arm up and stacking right foot on top of left [B]. Return to start and repeat push-up, rotating to the left, to complete one rep. Do 5 or 6 reps.

3 BEST FOR ABS

Knee drop extension

Strengthens abs

Why we love it This move works the deepest part of your midsection and your obliques--the muscles that compress and cinch your belly from all angles--to help you get a firmer, flatter middle.

How to do it Lie on your back and draw your knees toward your chest. Extend arms out to each side on the ground, palms down, and pull your abs in. Inhale and lower your knees to the left about 45 degrees, keeping both shoulder blades on the ground [A]. Exhale and straighten legs as you lift your head and shoulder blades and extend right arm toward feet [B]. Inhale and bend your knees, exhale and bring them back to center as you lower your torso, head and right arm to the ground. Repeat to the other side to complete one rep.

4 BEST FOR BICEPS

Single-arm curl with band

Strengthens biceps

Why we love it Using an exercise band (or tube) as well as a dumbbell provides extra resistance during both the lifting and lowering phases to intensify the exercise and accelerate results.

How to do it Hold a 5- to 10-pound dumbbell and the end of a resistance band in your left hand at your side, palm facing forward. Stand with feet staggered, right about 6 inches in front of left, with left foot on band, so it's taut [A]. Keeping upper arm still, bend your left elbow and curl the dumbbell toward your left shoulder [B]. Lower weight and repeat; switch sides to complete set.

5 BEST FOR UPPER ARMS

Double triceps extension

Strengthens triceps

Why we love it Both arms work at the same time. Plus, using the band means the move gets harder as you straighten your arms.

How to do it Standing with feet hip-width apart, hold an end of a resistance band with your left hand against the small of your back, palm facing away from you. Hold the other end with your right hand, elbow bent and pointing straight up, hand behind and palm facing your neck. Choke up on the band until it's taut [A]. Keeping right upper arm absolutely still, straighten both arms simultaneously [B]. Return to start position and repeat; switch arms for second set.

6 BEST FOR GLUTES

Butt blaster

Strengthens butt, upper hips, and hamstrings

Why we love it This exercise hits your butt from every angle, and targets the back of your thighs to give your booty a lift.

How to do it Tuck a 5- to 10-pound dumbbell behind your left knee (squeeze calf against dumbbell to hold it in place) and kneel with forearms on the ground, elbows in line under shoulders. Keeping hips square, lift left thigh to hip height [A]. Rotate your thigh out [B], then in. Lower leg to starting position and repeat. Switch legs to complete set.

7 BEST FOR BACK

Bent-over row

Strengthens entire back, rear shoulders, and biceps

Why we love it In October 2002 we tested more than 40 exercises to see which moves activated the most back muscles. This was one of the best.

How to do it Stand with legs hip-width apart and hold a Versa Bar or barbell with hands slightly wider than shoulders, palms facing body. Squeeze shoulder blades together, bend knees slightly, and lean forward at your hips until your back is almost parallel to the floor and the bar hangs straight down [A]. Bend elbows up and out to the sides, drawing the bar toward your rib cage [B]. Straighten arms and repeat.