Flat Abs, No Crunches!

Our twice-a-week toners sculpt sexy muscle and sizzle the jiggle that’s hiding curves. These multitasking exercises engage multiple muscles at once, so you torch mega calories fast. Double-duty moves, double-digit losses!

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These simple yet supereffective moves were designed by trainers Katrina Hodgson and Karena Dawn—the awesome duo behind ToneItUp.com and SELF’s new Drop 10 Diet workout (sign up here!)—to zero in on trouble zones. You’ll target nearly ever major body part, with an extra focus on your legs. “Strength moves that incorporate this large muscle group burn maximum calories,” they explain. Squeeze in our do-anywhere, 20-minute toning session two times a week and you’ll be strutting your stuff on the beach this summer with no hang-ups—or cover-up!

You’ll need A pair of 5- to 10-pound dumbbells. That’s it.
The plan Do two sets of 12 reps of each of the eight easy moves twice weekly. Then watch your abs, legs, arms—everything—get sleeker by the week.

8 Easy Moves

Seesaw Sculptor

works shoulders, abs, thighs

(a) Kneel with a weight in each hand, palms facing thighs (as shown).
(b) Engage abs and lean back until body forms a 45-degree angle as you raise arms to shoulder height (as shown).
Return to start for 1 rep. Do 12 reps.

Booty Lifter

works butt, triceps, thighs, hamstrings

(a) Lie faceup, knees bent, feet flat; hold a weight in each hand, arms extended to sky, palms facing in. Lift hips, forming a straight line from shoulders to knees (as shown).
(b) Hold bridge as you bend elbows and lower weights toward head (as shown).
Straighten arms for 1 rep. Do 12 reps.

Side Slimmer

works abs, obliques, hips, butt, thighs

(a) Stand with feet hip-width apart. Keeping right foot planted and right leg straight, step left leg to side, bending left knee to come into a side lunge with toes forward, hands clasped at chest, elbows out (as shown).
(b) Push through left foot to return to standing as you bring right elbow toward left knee (as shown) for 1 rep.
Return to side lunge. Do 12 reps. Switch sides; repeat.

Pick-me-up Press

works chest, biceps, back, abs, hips

(a) Sit with knees bent, feet hovering above ground, back at a 45-degree angle, abs engaged; hold a weight in each hand at chest level, palms forward (as shown)
(b) Maintain a 45-degree angle with feet lifted as you press arms straight out in line with shoulders (as shown).
Return to start. Do 12 reps.

Total Transformer

works shoulders, triceps, abs, butt, thighs

(a) Start in reverse plank: wrists under shoulders, fingers forward, legs extended (as shown).
(b) Hold reverse plank as you lift left leg, toes pointed, as high as you can (as shown). Lower leg to start.
Repeat on opposite side for 1 rep. Do 12 reps.

The Mermaid

works abs, obliques, hips

(a) Lie on right side with head resting on right palm, left hand in front of hips for balance; stack legs, cross ankles, and lift legs about 2 feet off ground (as shown). (b) Lower legs until hovering above ground (as shown).
Return to start for 1 rep. Do 12 reps. Switch sides; repeat.

Kick It

works abs, butt, thighs, hamstrings

(a) Stand with feet hip-width apart, hands clasped at chest, elbows out. Do a reverse lunge with right leg (as shown).
(b) Press through left leg to return to standing as you kick right leg forward for 1 rep (as shown).
Return to lunge. Do 12 reps. Switch sides; repeat.

Super Plank

works triceps, chest, abs, butt, thighs

(a) Start in a raised push-up with wrists directly below shoulders (as shown).
(b) Walk right hand about 6 inches forward as you step right leg forward, drawing knee toward right elbow. Do a push-up (as shown).

Return to start. Repeat on opposite side for 1 rep. Do 12 reps.

You’ll do these moves like a pro after watching Karena and Katrina demo them. Check out the videos at Self.com!

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Sign up early for the Drop 10 Diet and you could lose 5, 10, 20 pounds or more!