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Fast Belly Blast: Crunch-Free Ab Exercises

  • Sophie Pangrazzi

    Side-Bend Shoulder Press

    What you'll need: a 5- to 8-pound dumbbell

    Targets: Shoulders, abs, and obliques

    — Stand with feet slightly wider than shoulder-width apart, dumbbell in right hand by side, and bring left hand to touch back of head, elbow bent out to side.

    — Hinge at waist to side bend to right, reaching dumbbell along outside of right leg toward knee. (Do not allow torso to tip forward.)

    — Return to upright posture, raising dumbbell to right shoulder and then pressing it overhead, palm facing left.

    — Lower dumbbell to shoulder; return to start.

    — Do 30 reps. Switch sides and repeat. Do 3 sets.

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  • Sophie Pangrazzi

    Weighted Twist

    Targets: Abs, obliques, butt, and legs

    — Stand with feet wide apart in a semi-squat position, holding dumbbell in front of waist, one end in each hand, elbows bent by sides.

    — Keeping hips fairly squared and elbows glued to ribs, rotate torso to right, then left to complete 1 rep.

    — Do 3 sets of 30 reps.

  • Sophie Pangrazzi

    Knee Jack

    Targets: Shoulders, abs, obliques, and legs

    — Holding dumbbell directly overhead, one end in each hand, stand with feet wide and staggered, left foot in front of right, left knee slightly bent.

  • Sophie Pangrazzi

    Split-Squat Curl

    Targets: Abs, obliques, butt, and legs

    — Stand, holding one end of dumbbell in each hand.

    — Lunge forward with right leg, bending both knees 90 degrees; bending elbows at shoulder level in front of you, bring center of dumbbell in front of forehead.

  • Sophie Pangrazzi

    Curtsy Punch

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

    — Holding dumbbell close to chest, one end in each hand, stand with feet wider than shoulder-width apart, knees slightly bent.

    — Cross left leg behind right so left foot touches floor by outside of right heel and do a slight curtsy as you rotate torso to right, extending arms forward at shoulder level.

    — Return to start.

    — Do 15 reps. Switch sides and repeat. Do 3 sets.

    Originally published in FITNESS magazine, March 2011.