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Get Rid of Arm, Leg, and Ab Flab Fast

Tone your top three jiggle zones -- upper arms, abs, and legs -- in just 10 minutes a day.

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Karen Pearson
Karen Pearson
Karen Pearson
Karen Pearson
Single-Leg Row
Karen Pearson
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Triceps Press/Knee Tuck

What you'll need: A pair of 5- to 10-pound dumbbells and a mat.

Targets: Triceps, abs, and hips

  • Lie faceup with knees bent 90 degrees, a dumbbell in each hand, arms over shoulders, palms in.
  • Bend elbows, bringing dumbbells behind head, as you lift and extend legs in front of you. Return to start.
  • Do 15 reps.

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Wide-Stance Deadlift

Targets: Lower back, butt, and legs

  • Stand with feet more than shoulder-width apart, toes pointed out 45 degrees, a dumbbell in each hand, arms in front of thighs, palms in.
  • Hinge forward from hips, keeping back and legs straight, as you lower dumbbells to shin level. Return to start.
  • Do 12 reps.

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Plie-Curl Combo

Targets: Biceps, abs, hips, butt, and legs

  • Stand with feet more than shoulder-width apart, toes pointed out 45 degrees, a dumbbell in each hand, arms by sides, palms in.
  • Squat, keeping knees behind toes. Maintain squat and do 2 hammer curls: Palms in, elbows by sides, bring weights to shoulders, then lower.
  • Stand up to return to start position. Turn palms to face forward and do 2 biceps curls.
  • Repeat series 5 times.

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Rocket Squat

Targets: Shoulders, abs, butt, and legs

  • Stand with feet shoulder-width apart, a dumbbell in each hand, elbows bent by sides, hands in front of shoulders, palms in.
  • Squat, keeping knees behind toes and abs engaged.
  • Stand up while simultaneously turning palms forward, pressing arms straight overhead and lifting heels off floor. Lower to start. Do 15 reps.

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Single-Leg Row

Targets: Shoulders, back, abs, and legs

  • Stand with feet hip-width apart, knees slightly bent, a dumbbell in each hand, palms facing thighs.
  • Lift right foot a few inches behind you. Keeping back flat and abs tight, hinge forward from waist. Pull elbows up and out to sides at shoulder level; lower.
  • Do 12 reps, keeping right leg lifted throughout. Switch legs; repeat.

Originally published in FITNESS magazine, February 2009.

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ambalveena wrote:

excellent workout but we we can download this excerise to ipod it will be great to do it any where

9/13/2012 09:45:46 AM Report Abuse
anonymous wrote:

excellent workout, most appropriate

8/31/2011 01:47:31 PM Report Abuse
aaycock_jam1 wrote:

Difficult to understand without a video.

1/5/2010 12:57:44 PM Report Abuse
dswalbert wrote:

look like some decent exercises

1/2/2010 04:48:02 PM Report Abuse

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February 2009
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