9 exercises to get rid of bra bulges, muffin tops and arm fat

Pulse row Loop band around a sturdy pole or banister at waist height. Hold both ends in right hand so band is taut and arm is extended, left hand on hip. Sit back slightly. Squeeze shoulder blades, bend elbow, and pull hand back toward ribs. Keep elbow close to body. Do 10 reps, then hold by ribs and pulse for 10 reps, releasing and pulling the band only a few inches each time. Repeat with left arm.

Read the paper Sit tall with legs bent and resistance band wrapped around feet and crossed in an X. Hold an end in each hand, arms out in front of you. Squeeze shoulder blades together and open arms to sides, as if you were opening a newspaper. Keep abs tight. Slowly return to start. Do 12 to 15 reps.

<a href="http://www.prevention.com/flat-belly/?cm_mmc=Fox_Health-_-So%20Long%20Spillover%20Spots-_-Article-_-Flat%20belly%20community%20page%20EC">Get a Flat Belly for Good</a> Side plank with arm sweep Lie on right side, right leg bent, left one extended. Prop yourself up on right elbow. Hold dumbbell in left hand with arm extended in front of you, weight near (but not touching) floor. Squeeze shoulder blades and raise dumbbell in an arc toward ceiling. Slowly lower arm while holding plank for all reps. Do 12 to 15 reps on each side. Make It Harder: Extend both legs, ankles crossed so left foot is in front of right

Belly button roll-up Hold band taut between hands and lie face up with legs extended and arms overhead. Pull abs in, lift arms toward ceiling, tuck in chin, and roll head, shoulders, and torso up and over legs as far as comfortably possible. Keep heels firmly on floor and reach hands toward feet. Pause, then slowly roll down onto floor. Do 5 to 8 reps.

Windshield wiper Lie face up with arms out to sides, palms down, and legs bent 90 degrees so feet are off floor. Keep abs tight. Slowly lower legs to left as far as comfortably possible, keeping shoulders on floor. Pause, then return to start. Repeat to right. Do 20 reps, alternating sides. Make it Harder: Do the move with both legs extended

<a href="http://www.prevention.com/fitness/strength-training/ab-exercises-best-ab-workouts-flatten-your-belly?cm_mmc=Fox_Health-_-So%20Long%20Spillover%20Spots-_-Article-_-10%20reasons%20your%20abs%20exercises%20are%20not%20working">Why Your Ab Workout Isn’t Working</a> Spiderman climber Balance in plank position with arms extended, hands beneath shoulders, and legs extended, feet flexed. Keep abs tight. Bend left leg out to side and bring knee toward left elbow. Pause, then return to start. Switch sides. Do 20 reps, alternating sides.

Crank the wheel Stand with band under one foot and hold an end in each hand. Extend arms straight out in front at shoulder height. Don't lock elbows. Rotate hands in a circular motion, as if drawing circles with fists. Do 10 reps in one direction. Repeat in opposite direction.

Chest fly with bridge Hold dumbbells and lie face up, knees bent, feet flat, and arms out to sides (palms up, elbows slightly bent). Lift hips so body forms straight line from knees to shoulders. Squeeze chest and raise arms over chest as though hugging a beach ball. Pause, then slowly lower arms. Keep hips lifted throughout. Do 12 to 15 reps.

<a href="http://www.prevention.com/fitness/strength-training/best-exercises-upper-arms?cm_mmc=Fox_Health-_-So%20Long%20Spillover%20Spots-_-Article-_-deflab%20your%20arms">De-Flab Your Arms</a> Offset push-up Begin on hands (more than shoulder-width apart) and knees so body forms straight line from head to knees. Bend elbows--left one out to side and right one so it's close to body--and lower chest almost to floor. Press back up and repeat on other side, bending right elbow out and keeping left one in. Do 12 reps, alternating sides. Make it Harder: Extend legs so you're on toes instead of knees