How Can I Lose Weight In My Abs Legs And Arms In One Workout And Quickly? 5 Moves 1 Set Of Dumbbells


As much as we like to squish, flick, complain about and pull on our flab, it’s fair to say we would be better off without it.  Flab needs attention and work to make you healthy and happy, and losing it is all about adjusting your lifestyle.

It’s your diet and looking at the lack of exercise. Some types of fat are hard to get rid of because there isn’t much muscle there.  Flab is the visible or jiggly fat that usually hangs on a person’s arms, legs and belly.

An average person who wants to lose weight in these areas should be working out at least four to five days a week for about 30 minutes. But in order to get results, use a combination of bodyweight exercises and weight lifting.

What you’ll need: A pair of 5- to 10-pound dumbbells and a mat.

1. Triceps Press/Knee Tuck

Targets: Triceps, abs, and hips

Triceps PressKnee Tuck

How to:

  • Lie face-up with knees bent 90 degrees, a dumbbell in each hand, arms over shoulders, palms in.
  • Bend elbows, bringing dumbbells behind your head, as you lift and extend your legs in front of you.
  • Return to start.
  • Do 15 reps.


2. Wide-Stance Deadlift

Targets: Lower back, butt, and legs

Wide-Stance Deadlift

How to:

  • 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.


3. Plie-Curl Combo

Targets: Biceps, abs, hips, butt, and legs

Plie-Curl Combo

How to:

  • 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.


4. Rocket Squat

Targets: Shoulders, abs, butt, and legs

Rocket Squat

How to:

  • 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.


5. Single-Leg Row

Targets: Shoulders, back, abs, and legs

Single-Leg Row

How to:

  • 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 the waist.
  • Pull elbows up and out to sides at shoulder level; lower.
  • Do 12 reps, keeping right leg lifted throughout.
  • Switch legs; repeat.

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