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15 Minutes to Flatter Abs

Blast 130 calories and beat belly fat while you tone head to toe.

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Jay Sullivan
Jay Sullivan
Jay Sullivan
Jay Sullivan
Triceps Extension/Squat
Jay Sullivan
Triceps Extension
Jay Sullivan
Jay Sullivan
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Medicine Ball Push/Catch A

Targets: Shoulders, triceps, abs, glutes, legs

  • Stand with feet a little more than shoulder-width apart, medicine ball on the floor in front of feet.
  • Squat, keeping knees behind toes, and grab ball with both hands.

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Medicine Ball Push/Catch B

  • As you lift out of squat, toss ball about 3 feet into the air.
  • Catch ball and immediately lower into another squat; touch ball to floor.
  • Do 10 reps.

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Medicine Ball Tap

Targets: Arms, obliques, abs

  • Stand with feet shoulder-width apart, knees slightly bent, abs engaged and back about 2 feet away from a wall, holding ball with arms extended at chest height in front of you.
  • Bend arms slightly and rotate torso to right until ball taps wall behind you.
  • Rotate back through center and to left; tap wall with ball.
  • Do 15 reps, alternating sides.

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Medicine Ball Swing

Targets: Arms, obliques, abs

  • Stand with feet a little more than shoulder-width apart, knees slightly bent, holding ball.
  • Squat, swinging ball between legs behind you, then immediately stand and swing ball up in front of body and directly overhead.
  • Do 20 reps.

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Triceps Extension/Squat A

Targets: Triceps, abs, glutes

  • Stand with feet shoulder-width apart, holding ball overhead.
  • Squat, keeping knees behind toes, while bending elbows behind you, keeping arms by ears.

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Triceps Extension/Squat B

  • Stand up as you raise ball back overhead.
  • Do 15 reps.

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Lying Leg Raise

Targets: Abs, lower back, hips

  • Lie faceup on floor with legs together and extended, holding ball with both hands, arms extended overhead with elbows next to ears.
  • Engage abs and lift both legs straight up toward ceiling.
  • Slowly lower legs, keeping them straight and together, until about 12 inches away from floor; lift back up.
  • Do 20 reps.

Originally published in FITNESS magazine, June 2008.

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