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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
Rocket Squat
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!

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clearmedium wrote:

READ the instructions, if you guys can't figure it out, it's just an excuse to be lazy and or out of shape.You don't need Dr Phil to tell you the problem is in your head, not your body.

12/9/2011 11:24:43 AM Report Abuse
a7g3lster wrote:

a video will definitely be immensely helpful! then, we'll enjoy the whole workout to the fullest extent.

12/8/2011 09:30:00 AM Report Abuse
lilmammax0000 wrote:

I totally agree I dont like how you cnt tell exactly what to do

4/15/2011 01:16:23 PM Report Abuse
Lancillotta wrote:

I'd like to watch a video of this workout. Thanks! :-)

10/14/2010 02:57:26 PM Report Abuse
mtyoung3 wrote:

It's hard for me to figure the movements not shown. It would be better if you illustrated each position in the different workout routines.

12/28/2009 09:21:52 PM Report Abuse

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