The areas of your stomach and thighs cannot be spot reduced with strength training, but doing exercises for the abs and the muscles of the thighs will make them stronger, firmer and increase the stabilization strength of your core. Firmer abs and thighs will make you look thinner and may improve your posture, which can also contribute to a leaner and more confident appearance.
Bosu Squat Jumps
Bosu squat jumps take the challenge of a leg and ab targeting exercise and kick it up a notch. Jumping into the air from a squat position targets the glutes and the front of your thighs, which are your quads. The inner and outer thighs, as well as the hamstrings, also work as helper muscles. Landing on the Bosu requires ab strength. A Bosu ball isn't considered a balance trainer for nothing. Standing on a Bosu takes some core strength, but landing on one after a squat jump is challenging.
Prepare for the exercise by standing 3 to 6 inches behind a Bosu ball, dome side up, but facing the Bosu. Bend your knees and squat. Then, jump up and forward to land in the center of the Bosu. Lean forward with your upper body as you land but keep your spine straight. The arms stay at your sides and your abs are squeezed non-stop.
One-Legged Smith Split Squat
Any exercise performed on one leg is going to engage your abs so you can stay balanced. The one-legged Smith squat is no exception. A Smith machine is used for additional weight beyond that of your body as you do the one-legged split squat, but squats on one leg may be done without additional weight and still work your thighs. Do the Smith split squat by standing on one leg with the bar of a Smith machine across your shoulders. Stand on your right leg and bend your left knee with your left leg in the air behind you. Then, bend your right knee until it makes a right angle with your right thigh parallel to the floor. Straighten your leg to complete one split squat. Do an equal number of squats on both sides.
Exercise Ball Abdominal Leg Raises
Exercise ball abdominal leg raises strengthen your lower abs. The inner thighs also work to hold an exercise ball between your legs when doing this exercise. The glutes and outer thigh muscles are responsible for flexing the hips to lift the legs. To perform the exercise, lie face up on the floor with an exercise ball squeezed between your shins and your legs straight. Your upper body stays relaxed and your arms touch the floor at your sides. Then, raise your legs straight toward the ceiling and keep your abs tight to press your lower back to the ground. Complete one repetition by slowly lowering your legs back down.
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