Do 12 to 15 reps of each move in the order shown. Between each exercise, do a cardio burst—2 minutes of jumping rope, marching or jogging in place, stair climbing or stepping, or doing jumping jacks. Remember to warm up and cool down by marching or stepping side to side in place for 3 to 5 minutes at the beginning and end of your workout.
Cardio Burst: These 2-minute high-energy bouts will double your calorie burn to speed up fat loss and reveal a slimmer belly in less time.
How to Buy a Ball Most people need a 22-inch (or 55 cm) stability ball. If you’re under 5-foot-1, choose an 18-inch (or 45 cm) one, or a 26-inch (or 65 cm) ball if 5-foot-8 or taller. They’re available in sporting goods stores (about $30) or online. We like the Gymnic Plus because it’s made with burst-resistant, latex-free vinyl, and if punctured, it will deflate slowly.
Lie faceup with calves resting on ball, arms at sides. Press legs into ball, squeezing it between calves and thighs. Contract abs and lift hips 3 to 6 inches off floor and pull knees toward chest. Hold for 1 second, then lower. Cardio burst: 2 minutes.
Make it easier Contract abs and just lift ball off floor, keeping hips down.
Make it harder Keeping neck in line with spine, lift head and shoulders off floor as you raise hips. Hold, then lower both upper body and hips.
Rock And Roll
Start on knees, with legs about hip-width apart. Place fists on ball in front of you. Keeping body in line from head to knees and abs tight, lean forward and roll onto forearms. Hold for 1 second, then roll back to start. Cardio burst: 2 minutes.
Make it easier Bend hips instead of keeping body in a straight line as you roll onto forearms, or keep body in line and roll only partway onto forearms.
Make it harder Once you’re balancing on forearms, straighten legs and press balls of feet into floor to form a straight line from head to heels. Hold for 15 to 30 seconds and repeat.