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9 Moves to Beat Belly Fat for Good

This workout targets your core muscles, tightening your abs and giving you a smaller, flatter stomach. Do two sets of the moves in this 20-minute routine twice a week, and you'll say goodbye to that belly flab in no time.

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Jay Sullivan
Jay Sullivan
Jay Sullivan
Lunge reach
Jay Sullivan
Jay Sullivan
Jay Sullivan
Jay Sullivan
Jay Sullivan
Jay Sullivan
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Beginner: Lunge Twist

Targets: Abs, obliques, butt, quads

  • Stand with feet hip-width apart, knees slightly bent, elbows bent 90 degrees by hips.
  • Lunge forward with right leg and rotate torso and arms to right.
  • Rotate back to center as you quickly push off right foot to return to start.
  • Do 16 reps, alternating sides.

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Beginner: Step Hop

Targets: Abs, butt, legs

  • Stand with feet hip-width apart, knees slightly bent, hands on hips.
  • Step forward with right foot, then lift left knee to hip level as you hop straight up on right leg.
  • Land with feet together.
  • Do 16 reps, alternating sides.

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Beginner: Shot Put

Targets: Arms, abs, obliques, butt, legs

  • Stand with feet hip-width apart, right elbow bent with hand by ear, left arm out at shoulder level.
  • Lunge to right with right leg; rotate torso to right.
  • Push off right foot to stand, pivoting to left.
  • Extend right arm diagonally (as if throwing a shot).
  • Do 16 reps, alternating sides.

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Intermediate: Lunge Reach

Targets: Shoulders, abs, butt, quads

  • Stand with feet hip-width apart, knees slightly bent, arms by sides.
  • Lunge forward with left leg, bending both knees 90 degrees, and reach arms toward floor.
  • Explosively push off left leg to return to starting position and lift arms straight overhead.
  • Do 8 reps. Switch sides; repeat.

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Intermediate: Hands-Up Hop

Targets: Arms, abs, butt, legs

  • Stand with feet hip-width apart, knees slightly bent, hands on hips.
  • Step forward with left foot and simultaneously lift right knee to hip level as you hop straight up on left leg and extend arms overhead.
  • Land with feet together, hands on hips.
  • Do 20 reps, alternating sides.

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Intermediate: Discus Throw

Targets: Arms, abs, obliques, butt, legs

  • Stand with feet shoulder-width apart, arms extended out to sides at shoulder level.
  • Lunge to right with right leg, rotating torso to right.
  • Quickly shift weight to left leg, bend knee, and push off left foot to hop up as you turn to left and swing right arm across body (as if throwing a discus).
  • Do 10 reps. Switch sides; repeat.

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Advanced: Jump Lunge

Targets: Arms, abs, butt, legs

  • Stand with feet hip-width apart, knees slightly bent, arms extended overhead.
  • Lunge forward with left leg, bending both knees 90 degrees.
  • Jump straight up, switching legs in midair, so that you land in a lunge with right leg in front.
  • Do 12 reps, alternating sides.

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Advanced: Squat Jump

Targets: Arms, abs, butt, legs

  • Stand with feet shoulder-width apart, knees slightly bent, hands by sides.
  • Squat, keeping knees behind toes, then jump straight up, lifting arms overhead.
  • Land in a squat with arms overhead.
  • Lower arms by sides.
  • Do 12 reps.

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Advanced: Hammer Hoist

Targets: Arms, abs, obliques, butt, legs

  • Stand with feet slightly more than shoulder-width apart, hands clasped together in front of thighs.
  • Squat, keeping knees behind toes, and reach arms slightly back between legs.
  • Jump straight up, bringing arms overhead (as if hoisting a heavy mallet).
  • Land in starting position.
  • Do 12 reps.

Originally published in FITNESS magazine, October 2008.

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Mil wrote:

Keep trying! It can be done no matter if ur bigger than this lady demonstrating. I did it before when I was much bigger.. Kept trying and doing til I lost it. I couldn't believe it but it can be done with will power.

10/28/2013 04:37:21 PM Report Abuse
monamlisa wrote:

I agree!

9/16/2011 02:08:45 PM Report Abuse
anonymous wrote:

It's great if you look like the women in the picture, if you have the extra pounds in the middle those moves will not be so easy.

7/15/2011 02:51:47 PM Report Abuse

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