This pose burns mega calories because it requires major muscle groups to be engaged, including your abs, shoulders, and glutes, while forcing your body to resist gravity. “You can increase the calorie burn further with variations like raising one foot an inch or two off of the mat,” says Ingber. The longer you stay in the pose-anywhere from 30 seconds to five minutes-the harder it is.

How to: Get into tabletop position by planting your hands shoulder-distance apart in front of you. Make sure your shoulders are directly over your wrists, then jump your feet back and ground your toes into the floor. Squeeze your glutes and core and make sure they stay lifted so your body forms a straight line from your head to your feet. Keep your neck in a neutral position by staring at a spot on the floor in front of you. Hold for three to five breaths.