Sometimes I sweat with Grissom and the gang in Las Vegas. Sometimes it's a power hour with Jack Bauer, or crunches with the cast of Seinfeld.

Tonight, I'm going over to the Fox Network's House for a big dose of Hugh Laurie's brilliant but irascible drug-addicted doc and a highly effective workout.

Contrary to popular opinion, lumping in front of the television and staying in shape are not mutually exclusive. All you need is the will to roll off the couch and crawl over to a waiting exercise ball and pair of dumbbells, and you can enjoy healthy, guilt-free tube time.

The typical hourlong television show includes 18 minutes of commercials. Devote those breaks to exercise and the benefit is twofold:

Not only do you get a highly worthwhile workout, but you also avoid all the trips to the kitchen you might otherwise make.

Start this workout with two commercials' worth of marching or jogging in place, and end it with a commercial's worth of stretching.

The exercises I'm demonstrating here will blast your core - and you don't even have to get off the floor.

So go ahead - turn on the television. It's good for you.

Reverse press 'n' crunch

Works: Chest, core, abs

How to: Hold a dumbbell in each hand and sit on the exercise ball. Walk your feet forward until your head, shoulders and back are against the ball. Extend your arms straight up from your shoulders, palms facing forward.

Slowly crunch up by lifting your shoulders from the ball. At the same time, bend your arms until your elbows are in line with your shoulders. Slowly lower your shoulders, then press the weights straight up.

Do 2 sets of 10 reps.

Twist 'n' shout

Works: Abs, obliques, glutes

How to: Lie on your back with your hands behind your head, resting behind your ears, elbows flat on the floor. Place one foot on the floor, knee bent. Extend the other leg and place your heel on your exercise ball.

Bend the leg on the ball and pull your knee toward your chest, rolling the ball forward. At the same time, extend your arm for support as you rotate your body to bring the opposite elbow toward that knee.

Hold for a count of four. Return to the start, and do 8-12 before switching to the other side.

Hover 'n' lift

Works: Core, glutes

How to: Lie over the ball and walk your hands out until your calves are resting on the ball. Your arms should be extended, with hands under your shoulders.

Hold this position while you lift one leg a few inches off the ball. Hold for a count of four. Lower and repeat with the other leg.

Do 4-8 on each side.

Tip: To make this tougher, walk your hands out until the tops of your feet are resting on the ball. To make it easier, walk your hands out until your thighs rest on the ball.

Push 'n' pull

Works: Chest, shoulders, core, glutes

How to: Lie over the ball and walk your hands out until your calves are resting on the ball. Your arms should be extended, hands just outside the line of your shoulders.

Bend your arms and do a push-up, then bend your knees, pulling the ball closer to your body. Extend your legs to the push-up position.

Repeat 8-12 times.

Tip: To make this tougher, walk your hands out until the tops of your feet are resting on the ball. To make it easier, walk your hands out until your thighs rest on the ball.

Bridge 'n' curl

Works: Hamstrings, core, glutes

How to: Lie on your back on the floor with your heels on top of the ball. Knees should be slightly bent, arms should be at your sides, palms down. Lift your hips until your body is in a straight line from chin to knees.

Bend your knees, bringing your heels toward your hips and the ball closer to your butt.

Reverse the motion and return to the start position. Repeat the two moves 6-12 times.

Option: To make this easier, lower yourself to the ground before you do the curl move.

Lisa Ryckman is certified by the American Council on Exercise as a personal trainer, fitness instructor and weight management consultant. Contact her at Ryckmanl@RockyMountainNews.com.

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