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Fast Belly Blast: Crunch-Free Ab Exercises

Ab flatteners that cinch and sculpt -- no crunches required.

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Side-Bend Shoulder Press

What you'll need: a 5- to 8-pound dumbbell

Targets: Shoulders, abs, and obliques

-- Stand with feet slightly wider than shoulder-width apart, dumbbell in right hand by side, and bring left hand to touch back of head, elbow bent out to side.

-- Hinge at waist to side bend to right, reaching dumbbell along outside of right leg toward knee. (Do not allow torso to tip forward.)

-- Return to upright posture, raising dumbbell to right shoulder and then pressing it overhead, palm facing left.

-- Lower dumbbell to shoulder; return to start.

-- Do 30 reps. Switch sides and repeat. Do 3 sets.

Download the workout video to your smartphone

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Weighted Twist

Targets: Abs, obliques, butt, and legs

-- Stand with feet wide apart in a semi-squat position, holding dumbbell in front of waist, one end in each hand, elbows bent by sides.

-- Keeping hips fairly squared and elbows glued to ribs, rotate torso to right, then left to complete 1 rep.

-- Do 3 sets of 30 reps.

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Knee Jack

Targets: Shoulders, abs, obliques, and legs

-- Holding dumbbell directly overhead, one end in each hand, stand with feet wide and staggered, left foot in front of right, left knee slightly bent.

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Split-Squat Curl

Targets: Abs, obliques, butt, and legs

-- Stand, holding one end of dumbbell in each hand.

-- Lunge forward with right leg, bending both knees 90 degrees; bending elbows at shoulder level in front of you, bring center of dumbbell in front of forehead.

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Curtsy Punch

Targets: Shoulders, arms, abs, obliques, butt, and legs

-- Holding dumbbell close to chest, one end in each hand, stand with feet wider than shoulder-width apart, knees slightly bent.

-- Cross left leg behind right so left foot touches floor by outside of right heel and do a slight curtsy as you rotate torso to right, extending arms forward at shoulder level.

-- Return to start.

-- Do 15 reps. Switch sides and repeat. Do 3 sets.

Originally published in FITNESS magazine, March 2011.

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myzteriousmk wrote:

Has anyone tried this workout? How are the results?

1/23/2013 07:05:41 PM Report Abuse
Charmbella wrote:

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8/18/2012 03:24:48 PM Report Abuse
dancehallgurl7 wrote:

tried to download this to smartphone and it didn't work.

7/15/2012 11:28:46 AM Report Abuse
sandra_foster1 wrote:

Hi, I followed http://tinyurl.com/flaviadelmonte00 to slim down and have a perfect body to be able to wear bikini again this sommer. I am very satisfied and recommend it to you. The result is amazing.

6/18/2012 06:19:21 AM Report Abuse
jjangel8 wrote:

man if I could just get the motivation going I would be set....but not to over do it, just the right motivation for me, and get rid of my anxiety I would "Get it" in no time!!

3/12/2012 09:17:07 PM Report Abuse
RLST7 wrote:

Sorry...That was in response to a comment a year ago!

2/27/2012 08:52:05 PM Report Abuse
RLST7 wrote:

But it's not like you're using 45lb dumbbells...

2/27/2012 08:51:23 PM Report Abuse
jetsetters123go wrote:

Have to say what mmmk3 wrote makes sense!

8/23/2011 06:20:52 PM Report Abuse
mmmk3 wrote:

I have always heard that if you want to nip your waist, never do weighted side crunches like this. Yes you will strengthen your obliques but they will also expand outward as well.

3/8/2011 11:25:24 AM Report Abuse

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