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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.

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.

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.

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.

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.

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.

Fast Belly Blast: Crunch-Free Ab Exercises

Ab flatteners that cinch and sculpt -- no crunches required.

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.

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.

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.

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.

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.

Get Great Legs in 3 Moves

Sculpt sexy legs with this 15-minute routine designed for your fitness level. No running required! All you need is a sturdy chair and a phone book. Do 3 sets of each move.

Beginner Move 1

Chair Bump Squat

Targets: Hips, glutes, quads

Stand about 1 foot away from chair with your back facing the seat, knees slightly bent. Squat, keeping knees behind toes, and tap butt onto seat. Squeeze glutes to stand back up. Do 10 reps.

Beginner Move 2

Standing Hip Flexion Plus Extension

Targets: Core, hip flexors, hamstrings

Stand with right foot on a phone book, keeping left foot above floor, right leg straight and left foot flexed. Lift left knee as high as possible. Lower leg, then swing it behind you, keeping leg as straight as possible, toes pointed. Do 10 to 15 reps. Switch sides; repeat.

Beginner Move 3

Standing Hip Abduction

Targets: Core, hip abductors

Stand with right foot on a phone book, keeping left foot above floor and right knee slightly bent. Lift left leg to the side as high as possible; lower. Do 10 to 15 reps. Switch sides; repeat.

Intermediate Move 1

Seated One-Legged Squat

Targets: Hips, glutes, quads

Sit on chair, with left foot on floor and right foot elevated. Pressing through left heel, lean body slightly forward and stand up, squeezing glutes. Sit down, keeping right foot lifted the entire time. Do 8 to 10 reps. Switch legs; repeat

Intermediate Move 2

Step-Up Plus Knee Lift

Targets: Core, hip flexors, glutes, quads

Stand beside chair, with legs about hip-width apart and knees slightly bent. Step onto seat with right foot, then lift left knee toward chest. Step down with left foot, then right. Do 10 reps; switch sides and repeat

Intermediate Move 3

Alternating Lateral Step-Up

Targets: Hip abductors/adductors, glutes, quads, calves

Stand in front and slightly to left of chair. Place right foot on seat and step up with left foot. Step across seat and down on right side of chair with right foot, then left. Step up and across to left. Do 10 reps.

Advanced Move 2

Step-Up Plus Hip Flexion/Extension

Targets: Hip flexors, glutes, quads, hamstrings, calves

Stand beside chair, feet hip-width apart. Step up with right foot, knee slightly bent. Raise left leg and kick it forward. Step back down with left foot, then right. Step up again and kick left leg behind you. Step down. Do 10 reps.

No Crunches: Ab Exercises for Every Level

Ab and stomach exercises

Beginner: Funky Abs

• Stand with feet about hip-width apart, knees slightly bent, shoulders down.
• Engage abs and tilt pelvis forward so back is rounded.
• Return to center and then reverse the motion -- tilt pelvis backward so butt is sticking out. Do 15 reps; 2 set

Beginner: Ballerina Twist

Targets: Obliques, abs

• Sit on mat, with legs extended, toes pointed, thighs together and abs engaged.
• Lean back, placing forearms on mat, palms flat, fingers forward.
• Leaving left forearm on mat, lift right arm overhead and twist torso to left. Return to center. Switch arms and twist right. Do 20 alternating reps; 2 sets.

Twist and Drop

Targets: Arms, abs, obliques, legs

• Stand with feet slightly wider than shoulder-width apart.
• Hinge from hips and place hands on floor about 1 foot in front of feet.
• Keeping head down, engage abs and lift left foot.
• Sweep left leg in front of right as you turn right foot out to side, bending right knee.
• Lower hips toward floor, keeping left leg straight.
• Return to start.
• Switch sides and repeat. Do 12 alternating reps; 2 sets.

Intermediate: Core Circles

Targets: Abs, lower back

• Stand with feet shoulder-width apart, knees slightly bent, abs engaged.
• Place palms on thighs, fingers pointed toward each other. Circle torso in clockwise direction -- push rib cage toward left hip, then do a half circle to right; continue the circle back to start.
• Do 15 reps. Switch directions and repeat. Do 3 sets.

Advanced: Egyptian Core Circles

Targets: Abs, lower back

• Stand with feet shoulder-width apart, knees slightly bent, abs engaged.
• Lift arms overhead, palms together, elbows slightly bent, shoulders down.
• Circle torso in clockwise direction -- push rib cage toward left hip, then do a half circle to right hip; continue the circle back to start. Do 15 reps.
• Switch directions and repeat. Do 3 sets.

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