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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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What do you think? Review this slideshow!

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snowcloud79 wrote:

These are excellent videos. Thank you, Jackie!

5/20/2013 12:44:12 PM Report Abuse
candace_cc wrote:

Why don't the videos work?

4/9/2012 06:46:08 PM Report Abuse
joanna_ofiarska wrote:

This rocks, seriously.. it's never been easier to get the results so easily without a single crunch. Plus, this set is truly enjoyable, too! Thank you so much, Jackie and the Ftiness Magazine!

3/21/2011 02:31:55 PM Report Abuse
lrockman wrote:

I liked this. I have lower back issues and am always looking for exercises that will be kind to it but be effective. Can't wait to try them out tonight.

3/8/2011 03:47:24 PM Report Abuse

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