TIME Exercise/Fitness

6 Moves That Burn More Fat in Less Time

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Here's everything you need to know about plyometrics

 

There’s an in-vogue specialized training method that many people are using to get crazy results, and it is one of the fastest methods to get fit in a short amount of time: plyometrics.

Plyometrics are explosive movements that combine power, speed, and strength by working several body parts at once. Since they recruit more muscles than your average exercise—compare a bicep curl, which isolates only that one muscle, with a move that activates your arms, legs, and core simultaneously, like many of the ones below—you burn more calories not only during your workout, but up to eight hours after you’ve finished.

While plyometrics are well-known in the world of sports as a way to help athletes improve their game, they’re starting to take the rest of the fitness world by storm, and for good reason: In addition to toning and sculpting your legs, booty, arms, and abs, plyometrics help to build strength, increase balance and coordination, and improve cardiovascular health.

Before you jump off the couch and head to the gym, make sure you’re ready to handle plyometrics; since the difficulty level is somewhat advanced, being able to perform a proper basic squat and lunge first is important. Once you’ve mastered those moves, you’re ready to move on. Here are 6 plyometrics that will burn fat in no time:

Squat Jumps

Start by getting into the bottom of a squat position. Your legs should be slightly wider than shoulder-width apart and slightly turned out. Your chest should be out, shoulders back, and core engaged. From here, explode straight up in the air, allowing your feet to leave the ground. Make sure to land softly on your toes when you come down. Doing this will protect your knees and hips. Complete 10-15 squat jumps.

Lunge Hops

Start in a lunge position with your right foot in front and left foot behind you with your left knee about an inch from the floor. From here, explode straight up out of the lunge, switching your legs mid-air and landing softly on your toes. You will now have your left leg in front and right leg behind you. Repeat this until you’ve completed 10 total lunge hops.

Skaters

Start at the bottom of a squat position. Jump to the left, landing on your left leg, while bringing your right leg behind your left ankle. From here, jump to the right side with your right leg, bringing your left leg behind your right ankle. This completes one rep. Complete a total of 30 skaters.

Toe Taps

Find a stable medicine ball, step, or bench. This will be your base for the toe touches. Stand with your feet shoulder-width apart and arms by your sides. Bring your right toe to the edge of your base. From here jump and switch your feet so that your left toe is at the edge of the base and your right foot is now back on the floor. Repeat this for a total of 30 toe taps.

Medicine Ball Squat Thrusts

Grab a medicine ball and stand with your legs slightly wider than shoulder-width apart. Hold the ball at belly-button height and slowly squat down until your thighs are parallel to the floor or lower. (Do not let your knees extend past the tip of your toes.) From here, explode upwards and toss the medicine ball straight in the air. Keep your eye on it so you can catch it and drop right back into the squat position. Do 12-15 medicine ball squat thrusts.

Medicine Ball Burpees

Grab a medicine ball and stand with your legs slightly wider than shoulder-width apart. Squat down to the floor and place the medicine ball between your feet while keeping your hands on the ball. From here, jump back into a pushup position, making sure your hands are placed securely on the ball. Jump your feet forward until you are at the bottom of a squat again, then stand up straight. Try to do 10-12 medicine ball burpees.

Liked these moves? Check out A 5-Move Workout To Get Your Butt In Shape

This article originally appeared on Health.com

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TIME Books

The Woman Who Hooked Hollywood On Yoga

THE GODDESS POSE

Michelle Goldberg is a senior contributing writer for The Nation and the author of Kingdom Coming: The Rise of Christian Nationalism and The Goddess Pose: The Audacious Life of Indra Devi, the Woman Who Helped Bring Yoga to the West.

Los Angeles is where Eugenia Peterson finally became Indra Devi—the guru who helped bring yoga to the west

The Hollywood Hills were a lucky place to land, close to the action but removed enough to be peaceful, with piney air and lots of tranquil corners conducive to yoga and meditation. Adjusting to a new life in America, Eugenia Peterson would depend on both. Contrary to what she’d been told, there was no yoga studio awaiting her. She had no job, no family in the country, and no homeland to return to. She was nearing fifty in a city that worshipped ingénues. She had $6,000 in savings—a substantial amount in 1947, but hardly enough to live on. “The only thing left to do,” she writes, “was to begin anew.”

The fact that Eugenia had so few connections meant she could finally shed her old identity once and for all. Hollywood was a place where people regularly swapped the quotidian names they were born with for more melodious or sophisticated or exotic ones. Many of the people who would become Eugenia’s most illustrious students had jettisoned the names their parents gave them—Jennifer Jones was born Phyllis Isley, Ramon Novarro was originally José Ramón Gil Samaniego, and Greta Garbo had been Greta Gustafsson. In Los Angeles, Eugenia could finally and fully become Indra Devi. Few in America knew her as anything else.

Devi made little effort to contact those who did. Upon arriving, she doesn’t seem to have looked up her old master Krishnamurti, which is in some sense surprising—after all, she’d once traveled halfway around the world just to be close to him. A person reinventing herself, though, doesn’t always welcome reminders of the past. Krishnamurti knew her as Eugenia, the Theosophist and lovesick diplomatic wife, not as an experienced yogini, as women practitioners of yoga are sometimes called. Besides, while Devi was a warm person, she also had a starkly unsentimental side. When a chapter of her life closed, she rarely tried to revisit it, so that people who knew her in one incarnation heard little about those who populated her earlier lives. Leaving the past behind was both a spiritual philosophy and a survival strategy, allowing her to thrive in the midst of calamitous instability. She was generally happy to see people she’d known before, but she didn’t seek them out.

In the 1990s, Devi traveled to Moscow to give a talk, accompanied by David and Iana Lifar, the Argentine couple who were her constant companions during the last years of her life. A woman came to her hotel claiming to be the daughter of a cousin of hers, which, if true, would have made her Devi’s only known living relative. The two talked for a while, and Devi gave her some money, because she seemed to be quite poor. After forty-five minutes, though, Devi called David and Iana and said that she wanted the woman to go, but she wasn’t taking the hint. Iana, who speaks Russian, came and urged her out. The woman was quite upset, telling David and Iana that she hadn’t wanted money; she’d wanted to spend time with her “aunt Zhenia.”

At breakfast the next morning, David asked Devi why she’d been so eager to get away from the woman. “David,” she told him, “I try to live in the eternal now. This lady belongs to my past.” She was, for the most part, kind toward those around her, but one of her main teachings, said David, “was not to be attached to anyone,” and she practiced it with only a few powerful exceptions.

So, in Los Angeles, rather than seek comfort in her history, Devi steamed forward, looking up Bernardine Fritz. Fritz had been a doyenne of society in Shanghai, where she’d hosted one of the few salons that brought expatriates together with Chinese artists and intellectuals, though she’d left China before Devi arrived. In Los Angeles, Fritz once again became known as a glittering entertainer, hosting Sunday lunches and cocktail hours in a hilltop home full of Chinese art. She threw a party to introduce Devi to her friends, including many who worked in Hollywood. They gravitated to the exotic newcomer with the saffron sari, eastern European accent, and Indian name.

Fritz was particularly close to Aldous Huxley, who, with his wife, Maria, was at the center of Hollywood’s literary and spiritual scenes. As a young British writer, Huxley, a tall and skinny sophisticate who, with his stooped posture and thick glasses, looked rather like a handsome praying mantis, had been famous for his arch skepticism. (One newspaper story about him was headlined “Aldous Huxley: The Man Who Hates God.”) Ultimately, though, he found a life of cultivated cynicism insupportable, and under the influence of his friend Gerald Heard, an Anglo-Irish writer who would become one of California’s New Age pioneers, he began experimenting with spirituality. (The critic William Tindall lamented Heard’s influence on Huxley and mocked their life in California, where, “when they are not walking with Greta Garbo or writing for the cinema, they eat nuts and lettuce perhaps and inoffensively meditate.”) Yogic meditation helped Huxley break through a debilitating writer’s block. By the time he arrived in the United States for a pacifist lecture tour on the eve of World War II, he was convinced that only spiritual renewal could head off global annihilation.

Though their American sojourn was meant to be temporary, Aldous and Maria ended up settling in Hollywood, where he tried to capitalize on his literary prestige by writing for the movies. They became part of a circle that included Garbo, Charlie Chaplin, Anita Loos, and Christopher Isherwood.

Devi knew Huxley’s work, particularly his 1937 book Ends and Means: An Inquiry into the Nature of Ideals. She’d quoted it at length in Yoga: The Technique of Health and Happiness: “The ideal man is the non-attached man; non-attached to his bodily sensations and lusts; non-attached to his craving for power . . . non-attached to his exclusive loves . . . not even to science, art, speculation, philanthropy.”

It’s a sign of how quickly Devi moved to the center of things that, soon after arriving in America, she was invited to spend a weekend with the writer and his wife. All that she recorded of this visit is that they discussed health food—Maria warned her that American produce is sprayed with poisonous pesticides.

Like many in Hollywood, the Huxleys experimented with their diets as well as their consciousnesses. “How can you expect to think in anything but a negative way, when you’ve got chronic intestinal poisoning?” asks the Buddhist Dr. Miller in Huxley’s Eyeless in Gaza, the 1936 novel that marked the author’s turn to the spiritual themes that came to dominate his work. In that book, the narrator, a stand-in for Huxley, moves from jaded libertinism to a desultory stab at guerilla revolution before his encounter with the enlightened doctor saves him. The doctor lectures him on “the correlation between religion and diet . . . The fact is, of course, that we think as we eat.”

Everywhere in the emerging New Age culture was an assumed connection between health and salvation. That link, of course, is at the heart of modern hatha yoga’s power. (It exists in evangelical Christianity, too, but the cause and effect are reversed: salvation can lead to health, rather than vice versa.) Yoga as it eventually came to be practiced in the United States elevates exercise into a sacrament, merging the contradictory quests for beauty and selflessness. It’s a kind of secular magic, promising that by assuming certain physical positions, you can bring about specific changes in the body and soul—clearer skin and clearer thoughts. It’s alchemy for a disenchanted age, rendered plausible to Westerners by translating esoteric tantric terms into the language of glands and hormones. Yet, until Devi arrived, no one in Los Angeles was teaching it.

Michelle Goldberg is a senior contributing writer for The Nation and the author of the new book Kingdom Coming: The Rise of Christian Nationalism and The Goddess Pose: The Audacious Life of Indra Devi, the Woman Who Helped Bring Yoga to the West, from which this piece was adapted.

TIME Ideas hosts the world's leading voices, providing commentary and expertise on the most compelling events in news, society, and culture. We welcome outside contributions. To submit a piece, email ideas@time.com.

MONEY freebies

Anyone Can Work Out for Free at Planet Fitness on Thursday

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The "Judgement Free" gym is actually free for a day

Planet Fitness is opening its 1,000th club this week, with a new location in Washington, D.C. To celebrate, the fitness chain — which operates in most states — is opening up the doors of all 1,000 locations in the U.S. and Canada to anyone and everyone, free of charge, on Thursday, June 11.

Planet Fitness bills itself as a “Judgement Free Zone,” where “members experience a hassle-free, non-intimidating environment.” On Thursday, this environment is being opened up to nonmembers as well, who are under no obligation to become members.

That doesn’t mean that Planet Fitness isn’t actively encouraging visitors to sign up, of course. A company press release is pumping up a “special one-day sale” on Thursday of $10 down and $10 per month for new members. But be warned, based on the membership prices listed on the Planet Fitness site, there is nothing special about Thursday’s “special” pricing. Basic membership usually starts at $10 per month.

Just as importantly, take note of the research that shows two-thirds of all gym memberships go unused even as those membership fees get charged month after month. At least with Planet Fitness, there are some very special bonus perks for showing up every now and then: Locations host a free pizza night for members on the first Monday of every month, and give away bagels on the first Tuesday of each month.

TIME Exercise/Fitness

You Asked: Is It Better to Sleep In Or Work Out?

Peter Oumanski for TIME

Sleep and exercise are both vital. But if you can’t seem to fit in both, you can sometimes substitute a little of one for a little of the other.

When it comes to your health, there are few absolutes. But that’s not the case with sleep and exercise. You need both, period.

“I couldn’t choose between the two,” says Edward Laskowski, MD, a resident and professor of physical medicine at Mayo Clinic. “Sleep and exercise are like food and water.”

Not only are both necessary, but it’s difficult to get healthy doses of one without the other. “When you look at the research, regular physical activity is important for high-quality sleep, and high-quality sleep is important for physical performance,” says Cheri Mah, a sleep medicine researcher at Stanford University and the University of California, San Francisco.

But when pressed to choose one that’s more important, Mah grudgingly decides on sleep. “Sleep is foundational,” she says. While specific needs vary from person to person, she says most of the scientific literature suggests adults need a minimum of seven hours of good sleep every night. “Lots of individuals think they can operate on less, but when you test them, you find they’re not performing at their best,” Mah says. “They get used to feeling tired, and they think that’s the norm.”

Sleep is the base on which a healthy mind and body stand, she explains. From your immune function to your mood, energy, appetite and dozens of other health variables, if that base is wobbly, your health will suffer.

But let’s assume you’re getting your seven-plus hours every night. Can you sacrifice some zzzs a few times a week in order to fit in regular exercise? Yes, but with caveats, says Dr. Phyllis Zee, director of the Center for Circadian and Sleep Medicine at Northwestern University.

Regularity is very important for sound, restorative sleep. Mess around too much with your sleep and wake schedule, and all of your body’s circadian rhythms can be thrown out of whack. Not only will you feel sleepy at odd hours, but you may also struggle to fall asleep at night, and your appetite and energy will fluctuate in unhealthy ways, Zee says.

Say you typically go to bed around 11:00 p.m. and rise at seven. Zee says the midpoint of your night would land near 3 a.m. As long as you’re maintaining your seven-to-eight-hour average and that midpoint lands between 2 a.m. and 4 a.m., Zee says you’re fine skipping a half hour of sleep a few days a week in favor of a morning run or gym visit.

Not fine: Rising two hours early to attend a morning yoga class or to fit in a lengthy bike ride.

“Even on weekends, you want to keep that regularity of when you go to bed and when you get up,” Zee stresses. Your body doesn’t understand what a weekend is, so it doesn’t react well if you stick to one schedule during the workweek and adopt a radically different schedule on Saturdays and Sundays. The same goes for your workout days.

But if you’re falling short of your seven hours a night, Zee, Mah and Laskowski all say the same thing: It’s time to reorganize your schedule in a way that makes room for both adequate sleep and regular exercise.

There may be some exceptions for people with insomnia or those who can’t seem to sleep at night. For them, rising at the same time each day and incorporating regular exercise might help alleviate sleep woes, even if it means sacrificing a little sack time in the short term.

But for the rest of us, making time for sleep and exercise can come down to cutting out activities that aren’t as important.

“Almost everyone could forgo 30 minutes a day of internet or TV time,” Mah says. Both the CDC and American Heart Association recommend a minimum of 2.5 hours of moderate-intensity aerobic exercise every week. Along with your seven-plus hours of sleep, those are you bare-minimum goals when it comes to healthy rest and physical activity.

“There are so many unique benefits that each have, it’s hard to pull them apart,” Laskowski says. “The real danger is when you only make adequate time for one of them.”

TIME Exercise/Fitness

How to Trick Yourself into a Harder Workout

Follow the 60-second rule

It’s no secret that fitness is a mental game. Now there’s research that suggests even overweight, sedentary adults can trick themselves into working harder in the gym.

A study in the journal Medicine & Science in Sports & Exercise found that if you work out in short intervals as opposed to long stretches, it will feel easier, even if you’re doing the same amount of work overall.

This type of high intensity interval training, commonly referred to as HIIT, has been on the rise in the fitness world. Researchers have proven the benefits of short, intense bursts of exercise: they can burn more fat, increase levels of fitness, improve blood pressure and increase muscle activity.

There seems to be an interval-training sweet spot, the new study suggests. In it, researchers observed unfit and overweight adults as they did two types of exercise: heavy continuous exercise without a break, and three different intervals of exercise during which they rested for 30 seconds on and off, then 60 seconds on and off and 120 seconds on and off. The exercisers reported thinking that the 120-second trial would be the hardest, and they indeed perceived that shorter bursts were easier, in spite of the fact that they were all the same intensity. Short intervals of one minute or less may be a way to trick yourself into working harder, simply because it may seem easier, the researchers conclude.

Read next: Short Bursts of Exercise Are Better Than Exercising Nonstop

TIME Exercise/Fitness

5 Stretches for People Who Are Stuck at a Desk All Day

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Time to take a screen break

In our quest to make life easier and more automated through the influence of technology, we sometimes forget how the gadgets we love so much can negatively affect our lives as well, specifically when it comes to our bodies. Studies show that we spend an average of 3-4 hours per day staring down at our cell phones or tablets. This isn’t only straining to the eyes, but it also causes our bodies to be hunched over for prolonged periods of time. Between that and sitting at a desk all day, our bodies are no doubt screaming for relief!

We know we should take time away from the office or computer daily to get outside, go for a run, or hit the gym. However, for busy professionals who are just lucky enough to have a moment to step away from their desk to scarf down lunch in between meetings and deadlines, sometimes those things just aren’t a realistic possibility.

Sitting in these static positions all day can leave your neck, shoulders, back, and hips feeling tight and most likely out of their proper alignment. In light of that fact, here are 5 stretches you can do every day (and anywhere) to combat these stubborn aches and pains.

Chest Opener

You need this one if you spend a lot of time hunched over a keyboard. Rest your chin onto your neck and reach your arms behind you until your hands meet. Interlace your fingers and lift your arms up until you feel a stretch in your chest and front shoulders. Hold for 10 seconds, release, and repeat.

Hip Release

Tight hip flexors are a common problem for people who sit in a chair all day. Kneel on the floor and step your left leg out in front of you at a 90-degree angle, placing your left foot flat on the floor. Press your hips forward until you start feeling a stretch. For an added stretch, raise your right hand above your head. Hold for 10-15 seconds and then switch sides.

Trunk Rotation

Lie on your back with your arms and legs open and relaxed. Bring your knees to your chest, and then let them both slowly fall to one side of your body, while keeping your upper torso neutral and your arms on the floor. Hold for 10-15 seconds and then move to the other side. Repeat 2-3 times.

Shoulder Rolls

Practice rolling your shoulders forward and backward several times to loosen up your upper body. Do 10 reps each way, rest and repeat 2-3 times.

Head-to-Toe Stretch

Stand up and reach your arms high over your head until you feel a stretch. Hold for about 8-10 seconds and then reach your hands down to your toes. Hold for 8-10 seconds and repeat.

For more soothing stretches, check out 5 Stretches To Help Improve Your Posture.

This article originally appeared on Health.com.

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MONEY Tech

Fitbit Shows Healthy Profits in IPO Bid

The fitness tracker company has filed for an initial public stock offering, but competition is heating up.

TIME technology

Fitbit Files for $100 Million IPO

Fitbit Fitbit Charge HR

Maker of fitness tracking devices reports big profits

Fitbit, a maker of fitness tracking devices that is being challenged by Apple’snew watch product, has filed for a $100 million IPO.

The San Francisco-based wearables company plans to trade on the NYSE under ticker symbol FIT, with Morgan Stanley, Deutsche Bank and BofA Merrill Lynch serving as lead bankers. Expect that the $100 million figure is a placeholder, rather than the amount Fitbit ultimately plans to raise.

Fitbit reports nearly $132 million in net income on $745 million in revenue for 2014. This is a massive flip from 2013, when the company had a $52 million net loss on $271 million in revenue. For 2012, it was a $4 million net loss on $76 million in revenue.

Quarterly revenue has climbed around 3x between Q1 2014 and Q1 2015, while earnings are up more than 5x over that period (note: around half of Fitbit’s sales come in Q4, due to the holidays). One big explanation for the jump is an increase international sales, while 2013 (and Q1 2014) were harmed by a product recall.

The company also reported selling 10.9 million devices last year, which means that it accounted for more than half of last year’s fitness band market.

From the IPO filing:

fitbit

 

 

 

Fitbit has raised over $80 million in VC funding since its 2007 founding, from firms like Foundry Group (28.9% pre-IPO stake), True Ventures (22.4%) and SoftBank Capital (5.6%), Sapphire Ventures, Qualcomm Ventures and Felicis Ventures.

Co-founders James Park (CEO) and Eric Friedman (CTO) each received around $222,000 in base salary last year, and the equivalent of $7.8 million in total compensation.

Fitbit reports having around $238 million of cash on the books, and $160 million in debt.

This article originally appeared on Fortune.

TIME

If You’re Overweight, Can You Blame Your Job?

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Your weight gain might not be your fault

Here are the weighty facts: Almost 70% of Americans weigh more than they should. More than a third are obese and another 6% are classified as having “extreme obesity.” There’s no single reason behind these depressing statistics, but a new survey uncovers evidence that our jobs may contribute more to this situation than previously believed.

CareerBuilder.com polled more than 3,000 workers and found that, for a lot of us, work is making us fat. Almost 60% of respondents said they felt overweight (the government data above counts people who aren’t in the workforce as well, which could be behind the discrepancy, or there could be a fair number of us who don’t realize we’re carrying around some extra poundage).

More than four in 10 respondents say they’ve gained weight at their current jobs, up from less than 40% last year, and more than 20% say they’ve gained 10 pounds or more. CareerBuilder calls today’s workplace “an enabler of Americans’ ever-expanding waistlines.” Workers in professional and business services and IT are most likely to be losing the battle of the bulge at work. (Retail workers are the least likely to gain weight.)

According to workers’ responses, there are a few culprits here. (Respondents could choose more than one reason.) More than half say they gained weight because they just sit at their desks most of the day, and 43% say they’re too exhausted from work to exercise. People who have gained weight at their current job are more likely to eat lunch at their desks and snack more, and less likely to exercise three or more times a week or take advantage of fitness benefits (like gym membership) their employer offers. In fact, although 27% of workers have access to fitness benefits of some kind, nearly two thirds of those who have them don’t use them — potentially ignoring a tool that could help them ditch that spare tire.

Another 37% of workers blame stress eating for their weight gain. There’s a pretty strong link between stress and being overweight: While fewer than half of respondents in low-stress jobs are overweight, 70% of those in high-stress occupations weigh more than they should, CareerBuilder finds. Another recent study, though, says the key to lowering workplace stress isn’t hitting the vending machine: It’s taking a walk. Australian researchers found that lunchtime walks made workers less anxious and more enthusiastic about their jobs.

This is something employers should be paying attention to, because it’s starting early: Almost 40% of workers under the age of 35 are already gaining weight at their jobs, and obesity leads to a lot of healthcare expenses down the line. Workers, if you’re watching that scale creep up on days you check your weight before starting your morning commute, see if your company offers fitness perks. If they do, use them. If not, see if you can start a walking group at your job, or at least ditch that desktop lunch and go take a stroll.

TIME Exercise/Fitness

5 Ways to Get Toned With a Medicine Ball

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Try a new total-body workout routine

Bored of those dumbbells? Try swapping out your free weights for a medicine ball instead. Medicine ball training is one of the oldest and most effective forms of strength conditioning ever since the Greeks discovered the physical fitness benefits of exercising with weighted balls. It is one workout trend that has lasted the test of time.

So, if you’re looking to breathe new life into your workout routine, grab a 10-15 pound medicine ball and try these five exercises for a seriously sculpting total-body workout.

Rolling Push-Up

Adding a medicine ball to this already challenging move can morph this mostly upper-body exercise into a full body blaster. Get into a high plank position and place the medicine ball under one hand. Lower the chest toward the floor to perform a push-up; press back up then transfer the ball to the other hand. Do 5-10 push ups on each side. To modify, drop to your knees.

Lunge With Twist

Adding the medicine ball (and a twist) to your lunge helps engage the abdominals and obliques in addition to the legs, making it a more full body move. Holding a medicine ball out in front of you, step forward into a lunge with the right leg. When you hit the lowest point in your lunge, start to twist the ball to the right, rotating the torso. Bring the ball back to center and then step back up to a standing position. Do the twist in place or moving forward as walking lunges. Do 10 with each leg.

Weighted Superman

Get ready to lift off with this all over back of the body move. Lie face down on the mat with arms stretched out in front holding the medicine ball. Slowly raise the arms and legs up as high as possible, engaging your back. Be sure to keep your core engaged to protect the lower part of your spine. Hold the position at the top for a few counts and then slowly lower the body down to the mat. Repeat 10-15 times.

Ball Fly

This one might take a few times to master, but once you find your balance you’re sure to look like a pro. Lie face up on a Swiss ball with the neck and shoulder blades resting on the ball’s center, knees bent and feet flat on the floor. Keeping the hips raised and core engaged, hold the medicine ball up to the ceiling with both hands. Slowly shift the ball to one hand and lower the arm down so it’s parallel with the floor. (Be sure to maintain a soft bend in the elbow). Bring the ball back to center and shift the ball to the other hand to repeat on the other side. That’s one rep. Do 5-10 reps.

V-Up With Ball Pass

Get the core fired up with this ab-tastic V-Up. Lying flat on your back, extend your legs straight out in front of you and bring the ball overhead with both hands. Engage the core to lift the hands and feet simultaneously up so that the body forms a ‘V’ shape. Once there, pass the ball from the hands to the feet and, squeezing the ball between your feet, lower your arms and legs back down to the floor. Return to the ‘V’ and pass the ball back to the hands before lowering down. That’s one rep. Try for 10 reps. If you can get to 15, we applaud you.

For more workouts using the bosu ball, check out 4 Key Ab Muscles And How To Target Them.

This article originally appeared on Health.com.

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