8 New Exercises to Triple Your Calorie Burn

Skip Push-Ups, Do: Ball Fly

Sit on a stability ball with a 5- to 10-lb dumbbell in your right hand. Slowly roll down and back until head and shoulders are on the ball, feet hip-width on floor with knees bent. Brace core, press heels into floor, and raise hips up to bridge position.

Extend right arm toward the ceiling so weight is directly above your shoulder with palm facing in; lift and straighten left leg. Keeping leg raised, slowly lower right arm out to the side until it’s at shoulder level. Use chest muscles to bring right arm back up. Do 15 reps, keeping leg raised, then switch sides and repeat. Do 3 sets.

Why it’s better: More muscle challenge in the hips and butt, thanks to extra work needed to keep you stabilised.
get-down-get-up

Skip Plank, Do: Get Down, Get Up

Stand with feet hip-distance apart in front of a bench, back to bench, hands together in front of chest. Bend knees and push hips back (keep knees over ankles) to come to sitting on bench.

Brace core and lean torso back while lifting and straightening legs to come into V-position, balancing on sitting bones; open arms out to sides. Slowly lower feet and return to starting position. Do 3 sets of 15 reps.

Why it’s better: This move elevates your heart rate much more than a plank and is more challenging to your leg, hip, butt, and deep core muscles.
balancing-oberhead-toss

Skip Shoulder Press, Do: Balancing Overhead Toss

Stand with feet shoulder-width apart, a 6- to 8-lb medicine ball in left hand, arms out to sides. Bend right knee and lift leg so thigh is parallel to floor. Keeping knee raised, toss ball from left hand to right. Toss it back to left; that’s one rep. Do 15 reps, then switch sides and repeat. Do 3 sets.

Why it’s better: It works more shoulder muscles than a press, plus involves balance, which gets your core involved, big time.

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