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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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Triceps Press/Knee Tuck
Karen Pearson
Karen Pearson
Karen Pearson
Karen Pearson
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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What do you think? Review this slideshow!

JessicaBt wrote:

Getting rid of arm fat is not easy, especially if you don't know what to do... I lost 1 inch from my arms in 2 months by drinking lots of water, eating mostly raw veggies and exercising for arms 5 times per weeks. All these tips plus more I found on my friend Heather's site and her story is very motivating, so check it out because she shares her daily routine that helped lose 70 pounds in 4 months.

11/12/2013 08:56:45 AM Report Abuse
ambalveena wrote:

great workout but if we can download this ecersie to the ipod that would be great as then we can do this excerise anywhere

9/13/2012 09:48:16 AM Report Abuse
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1/10/2012 06:06:58 PM Report Abuse
JohnnyFitness wrote:

Great post!

12/6/2011 07:46:22 PM Report Abuse
margcliff wrote:

Love the workouts but also agree with putting all moves on same page. So much easier to follow and keep organized

12/14/2010 09:23:56 AM Report Abuse
gcbfit4life1789323 wrote:

Who came up with this page by page printout anyway? As though we have all day to sit back and print one page at a time. We all still have a life with other things going on as well.

12/9/2010 11:05:40 PM Report Abuse
evelial wrote:

i'm going to try this tommorow :)

12/9/2010 09:28:33 PM Report Abuse wrote:

I really did like the ability of printing everything all at one time instead of a page at a time, also I noticed the pages are cluttered with ads instead of advice as it once covered the page. If I wanted an add I would look it up, I know you have to have sponsors but come already.

12/9/2010 02:13:34 PM Report Abuse
debbiehardy1959 wrote:

i am going to try it tonight at the gym look fun.

12/9/2010 09:44:14 AM Report Abuse
anniemoore4 wrote:

I think your exercises, work-outs, etc. are excellent, but now find it frustrating that I can't print the entire work-out as it used to be. please see if this can be corrected, as I enjoyed printing off the new work-outs every week & had a work-out for the week.

11/25/2010 01:26:14 PM Report Abuse
dh6991 wrote:

Why can't we print the whole workbook anymore

11/24/2010 11:33:03 AM Report Abuse
mhmb0604 wrote:

it's also a waste of paper!

11/24/2010 10:18:26 AM Report Abuse
mhmb0604 wrote:

It is ridiculous that we can't print the whole workout

11/24/2010 10:14:21 AM Report Abuse
sbutcher12 wrote:

what the heck! you used to be able to print out the entire i need to do it slide by slide. this is VERY disappointing and you should really work on fixing this

11/24/2010 09:41:58 AM Report Abuse
*Mrs_Clean* wrote:

I agree with the others you used to give us the ability to print it all, now we no longer have it, makes it very frustrating and in all honesty why bother...other sites give me the ability to print the whole workout.

11/6/2010 05:15:09 PM Report Abuse
erinwall32 wrote:

I completely agree. Why can't you put the complete workout instead of page by page? It's very discouraging!

11/1/2010 09:54:40 AM Report Abuse
lauresa.garnet1 wrote:

i would like to be able to print the total workout on one page and not have to print each page seperatly

10/14/2010 01:15:49 PM Report Abuse
mlwood71 wrote:

this seems like a super easy workout! I'm going to try it out!

12/29/2009 12:03:08 AM Report Abuse

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