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Banish Every Bulge: Ab, Butt, and Thigh Workout

Your trouble zones are toast with these lab-tested ab, butt, and thigh toners.

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Alex Palombo
Alex Palombo
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Bicycle Roll Up

What you'll need: a pair of 5- to 10-pound dumbbells

Targets abs and obliques

  • Lie faceup with arms crossed, legs slightly bent, heels on floor.
  • Curl up, then rotate torso to left as you simultaneously bring left knee in toward chest.
  • Return to start.
  • Do 18 reps, alternating sides. Do 3 sets total.

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T Stance

Targets butt and legs

  • Stand with feet shoulder-width apart and place right hand on a wall or chair back for support, left arm extended out to side at shoulder level, palm down.
  • Bend left knee 90 degrees behind you and lower into a half squat.
  • Return to standing, balancing on right leg, and repeat.
  • Do 18 reps, switch sides and repeat. Do 3 sets.

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Balance Pli? Squat

Targets arms, abs, butt, and legs

  • Stand with feet together, heels touching and toes pointed out, holding ends of a single dumbbell with both hands. MAKE IT EASIER: Stand with feet shoulder-width apart, keeping heels on floor when you squat.
  • Rise up on toes, heels touching.

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  • Bend knees 90 degrees out to sides to lower into a squat.
  • Staying on tiptoe, return to standing; repeat. Do 3 sets of 18 reps.

Watch the workout video

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Rotating Squat

Targets arms, abs, butt, and legs

  • Stand with feet slightly wider than shoulder-width apart, holding a dumbbell in each hand, arms by sides; bend elbows and bring dumbbells in front of shoulders, palms facing each other.

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  • Squat, extending right arm behind you as you twist torso to right to bring left elbow toward right knee.
  • Return to start, then repeat to left side.
  • Do 3 sets of 18 reps, alternating sides.

Watch the workout video

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Hip Circle

Targets abs, obliques, and hip flexors

  • Lie faceup, legs slightly bent, heels on floor, and prop up torso 45 degrees by resting on forearms.
  • Keeping legs straight and together and pointing toes, raise legs about 45 degrees.
  • Trace a figure eight pattern with feet: Draw a large counterclockwise circle to left, return to center and then draw a clockwise circle to right to complete 1 rep. Do 3 sets of 18 reps.

Originally published in FITNESS magazine, June 2012.

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11/11/2013 11:05:41 PM Report Abuse
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sandra_foster1 wrote:

Good workout. I recently found Flavia del Monte's program which helped me a lot.It is a complete program with diet and exercises which results a perfect beautiful body. I recommend it further at http://tinyurl.com/flaviadelmonte00

6/18/2012 05:25:44 AM Report Abuse
Gadgetgeek wrote:

This is great, I have been looking for alternate moves for the core that should be easy to translate to water exercise.

6/11/2012 04:17:42 PM Report Abuse
anacris_ramos wrote:

this routine has made me stronger and tighter in no time! love it!

6/8/2012 11:16:33 AM Report Abuse

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