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Get Slim Without the Gym: Ab Flatteners

Get flat abs with these ab exercises you can do at home.

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Twist 'n' Shout
Karen Pearson
Karen Pearson
Karen Pearson
Karen Pearson
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Twist 'n' Shout

Targets Back, arms, abs, obliques, and legs

  • Stand on discs with feet hip-width apart, holding one end of band in each hand, arms by sides.
  • Lift heels (coming up on tiptoes), bend knees slightly, and raise arms to shoulder level in front of you with elbows bent out to sides, band tight.
  • Keeping back straight and abs engaged, twist upper body and lower body in opposite directions, moving from hips, rotating discs under toes. Continue for 1 minute.

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Pull-Down

Targets: Back, arms, abs, obliques, and hips

  • Stand with feet slightly more than shoulder-width apart, holding one end of band in each hand, arms by sides.
  • Lift arms overhead, pulling band tight, and point right toes out to side.
  • Keeping left arm still, engage obliques, pull right elbow down to side, and lift right knee to meet it.
  • Extend right arm and leg without touching toes to floor. Do 10 reps. Switch sides; repeat.

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Plank Pike

Targets: Shoulders, back, abs, obliques, butt, and legs

  • Place dumbbells on floor shoulder-width apart. Get in full push-up position, with hands grasping weights under shoulders, palms facing in and a disc under each foot.
  • Keeping abs engaged and legs straight, pull toes in toward hands, pushing butt up until body forms an inverted V (pike).
  • Slide feet back to push-up position. Rotate body to right, lifting right arm (and dumbbell) straight toward ceiling, directly over shoulder.
  • Return to full push-up. Repeat combo to left side to complete 1 rep. Do 5 reps.

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Balancing Act

Targets: Shoulders, abs, obliques, butt, and legs

  • Lie faceup on ball with your back on its center and feet flat on floor, holding a dumbbell in each hand.
  • Extend arms out to sides at shoulder level, palms up. Maintaining balance with abs engaged, extend left leg at hip level in front of you and raise right arm toward ceiling, directly over shoulder; lower arm and leg. (To make it easier, just extend left leg without raising right arm.)
  • Switch sides and repeat to complete 1 rep.
  • Do 10 reps.

Originally published in FITNESS magazine, July/August 2009.

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helen_farrel wrote:

This is a good list but its doesn't cover everything. I am following Flavia Del Monte's fitness guide so far I believe its the most complete guide to fit and healthy. After following the exercises for 1 month, I feel much better and my fiance realized the change in my body for good. He told me that I'm much sexier and fitter. If you want to get more information you can try checking out the website : http://flaviafitness.info Good Luck!

7/28/2012 01:06:13 PM Report Abuse
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12/16/2011 01:43:22 PM Report Abuse
a4295838 wrote:

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9/17/2011 05:06:05 AM Report Abuse
deartika wrote:

you can use plates. disposable plastic plates.

1/17/2011 11:45:33 AM Report Abuse
katie_mmorris wrote:

I remember Jennifer garner used these on Ellen, there called valslide aways i think

3/29/2010 03:36:05 PM Report Abuse
imdaclay wrote:

Where can I buy the disc in this move? I googled with no results!

2/2/2010 07:44:27 PM Report Abuse

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