It's more challenging than a normal plank where your hands are on the floor, because the BOSU tests your balance, says Sanford. "When your body tries to find control as your balance is challenged, your abs, obliques, and deep transverse abdominal muscles are activated," he says. Strengthening these core muscles also helps increase your metabolism, ultimately helping you to burn more calories and fat.
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Standing with feet hip-width apart, hold the barbell at chest height with palms facing up and your elbows extended out in front of you. Keeping the barbell rested at your chest, squat deep. In one explosive movement, push up into standing, tilting head back slightly to surge the barbell straight overhead so knees and elbows are both locked straight. Lower barbell back down to shoulders and repeat.
Give crosstraining a go. Whatever your workout is — whether it's a 15 minute walk with the dog or a 10K through the park — your body gets used to it. You can actually burn fewer calories when your body is familiar with the level and type of exertion it's experiencing. So to keep your body a bit off guard, try crosstraining. Consider it a good excuse to pick up that hobby you've been eying.
Break up your workouts. Your metabolism spikes after every bout of physical activity. So if you can break up your hour workout into two half-hour chunks, you'll get two spikes instead of one. Your body burns calories at a higher-rate after a workout (sometimes for several hours after), and if you rejuvenate it later in the day, you'll further enhance the effect.[12]
Find ways to reduce your stress. People under excess stress tend to make less healthy food choices, and they may also burn fat more slowly. Excessive stress is bad for your skin, it's bad for your sleep, it's bad for relationships — it's just bad overall. So find a healthy way to get rid of it! You'll feel better no matter how much it helps you in losing body fat.[19]
If your walking workout helps you unwind after a stressful day or work through emotions that might otherwise stress you out, there's a chance it'll help you lower cortisol levels, which in turn can keep belly fat in check, says Gonzalez. And brisk walking is an effective way to drop pounds—including the belly fat that's hiding your abdominal muscles. "One hour of rapid walking a day can lead to one pound of fat loss a week," says Gonzalez.
Cut back on calories. The most important part of losing weight is not working out until you collapse — it's your diet. If you burn 500 to 750 more calories than what you eat every day, you will lose 1–2 pounds every week (any more than that is considered unsafe weight loss). There are tons of little changes you can make to cut calories from your diet, from replacing high-calorie dressings with vinaigrette and asking for all dressings/sauces served on the side, eating at the table instead of in front of the tv, skipping cheese and other fatty additions to your salads and meals, using smaller plates, leave off the whipped cream on your coffee drink, and on and on.[2]
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