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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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Balance Plie Squat exercise
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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sandra_foster1 wrote:

Good workout,but dumbbells alone do not give the best results. It should be accompanied by a proper workout program. I use flavia del monte's program which you can reach at http://tinyurl.com/flaviadelmonte00

6/18/2012 05:28:32 AM Report Abuse
anonymous wrote:

if you click on the second picture it gives you the other half of the instructions. :-)

6/5/2012 06:30:48 AM Report Abuse
csleboda wrote:

This instructions for this exercise are not complete for a beginner to understand what to do next.

6/4/2012 11:11:27 AM Report Abuse

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