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Fight Arm Flab in 10 Minutes

Sculpt sexy arms (back, shoulders, and abs too) with these 5 jiggle-proofing moves.

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Pullover

Targets: Shoulders, upper back, triceps, abs, and butt

  • Holding medicine ball with both hands, lie faceup on stability ball with head and shoulder blades resting on its center, knees bent 90 degrees and feet flat so that torso is parallel to floor.
  • Keeping abs engaged and hips lifted, extend arms toward ceiling, directly over shoulders.

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Lunge Press

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

  • Stand with feet hip-width apart, holding medicine ball with both hands in front of chest, elbows bent by sides.
  • Lunge back with right leg and rotate torso to right, then back to center.

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Reverse Dunk

Targets: Triceps and abs

  • Lie faceup on floor with knees bent, heels on floor, holding medicine ball with both hands in front of chest, elbows bent by sides.
  • Slowly sit up, keeping abs engaged.

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Squat Push

Targets: Arms, chest, abs, butt, and legs

  • Stand with feet shoulder-width apart, holding medicine ball with both hands in front of chest, elbows bent by sides.
  • Squat, keeping knees behind toes.

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Flye Ball

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

  • Holding medicine ball with both hands, lie faceup on stability ball with head and shoulder blades resting on its center, knees bent 90 degrees and feet flat so that torso is parallel to floor.
  • Keeping abs engaged and hips lifted, extend arms toward ceiling, directly over shoulders.
  • Shift ball to left hand and slowly lower left arm out to side, maintaining a slight bend in left elbow as right arm remains extended.
  • Bring ball back to center. Shift ball to right hand; repeat to complete one rep.
  • Do 12 to 15 reps.

Originally published in FITNESS magazine, February 2010.

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What do you think? Review this slideshow!

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ptgirl100 wrote:

Yes, you can use anything as a weight. Don't count on this exercise to do much for the abs unless you concentrate on engaging them throughout the exercise. Also, not sure how the chest muscles are targeted. In fact, just the opposite, the back muscles are engaged without even thinking about it.

5/24/2013 11:47:53 PM Report Abuse
heather_hawblit wrote:

What weight of medicine ball should I start out with?

6/5/2012 04:38:20 PM Report Abuse
ReneeD913 wrote:

Agreed-- love the before and after pictures... a GREAT addition! Thanks!

5/8/2012 03:54:09 PM Report Abuse
jasymorria wrote:

if a medicine ball insnt available, can dumbells be used as a replacement?

7/30/2010 02:39:54 AM Report Abuse
rvass1222525 wrote:

Before and after help visualize a lot. Add to magazine too! :)

7/20/2010 04:35:34 PM Report Abuse
catherineg1 wrote:

The 'before' and 'after' pictures are such a welcome added improvement! I used to disregard this section because it was so time consuming to read the directions - now I can look at the pictures and quickly learn new exercises. Thanks!!!

2/16/2010 02:26:55 PM Report Abuse

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Fitness Magazine, February 2010
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