The abdomen, buttocks and thighs are centrally located areas of the body that can be worked with free weights, fitness tools and the weight of the body. As far as the exercises go, some of them can target more than one area at a time. They are known as compound exercises. If you are looking to lose weight in any or all of these areas, be aware that cardio needs to be done. Building muscle can increase your metabolism, but it will only go so far when you want to lose a significant amount of weight.
Wall Squats
Wall squats are done with a stability ball, which forces you to engage your abdominal muscles to maintain balance. These place emphasis on your buttocks and thighs. Press the ball into the wall with your mid-back and hold dumbbells at your sides. After stepping forward slightly and spacing your feet shoulder-width apart, lower yourself down by bending your knees. Once your thighs are parallel to the floor, stand up and repeat 10 to 12 times.
Walking Lunges
Walking lunges work your thighs and butt simultaneously. Hold dumbbells at your sides and take a step forward with your left foot. Slowly lower yourself down by bending both knees. Once your left thigh parallels the floor and your right knee is an inch above the floor, stand up and lunge forward with your right leg. Continue to alternate until you've done 10 to 12 reps with each leg.
Glute Kickbacks
The actual muscles in your butt are known anatomically as the glutes. A glute kickback exercise isolates these muscles. Get into a position on all fours with your hands directly under your shoulders and your knees directly under your hips. Keeping a bend in your knee, raise your right leg off the floor and push your foot toward the ceiling as high as possible. Slowly lower your leg and repeat. After doing 10 to 12 reps, switch sides.
Hamstring Curls
Hamstring curls can be done on a stability ball. These target your hamstrings and glutes. Lie face-up on the floor with your arms at your sides and your lower back legs propped up on the ball. Once into this position, press into the ball, lift your hips and straighten your back. Slowly roll the ball toward you by contracting your hamstrings. When your heels are next to your butt, lift a little bit higher and squeeze your glutes forcefully. Slowly extend your legs and roll the ball back to the starting position. Repeat for 10 to 12 reps.
Abdominal Pull-ins
Abdominal pull-ins target your lower and upper abs and they are performed with an exercise ball. Place your lower shins on top of the ball and place your hands shoulder-width apart on the floor. Your body should now be in a push-up position with your arms fully extended and back straight. In a controlled motion, roll the ball toward your body as you draw your knees into your chest. After holding for a second, extend the ball back out and repeat for 15 to 20 reps.
Oblique Hanging Knee Raises
Your obliques are the muscles found on the sides of your stomach. You can target them with a hanging knee raise variation. Reach up and grab a pull-up bar with an overhand, shoulder-width grip. Keeping your upper body still, raise your knees up toward your right shoulder. Slowly lower them down and raise them up toward your left shoulder. Continue to alternate back and forth until you've done 15 to 20 reps on each side.
V-ups
A V-up works your upper and lower abs simultaneously. Lie on your back with your arms fully extended overhead and your legs straight. In a controlled motion, lift your arms and legs up and fold your body into a "V" shape. Your butt should be the only thing on the ground at this point. When doing this, try to touch your hands to your toes and hold for a second. Slowly lower yourself down and repeat for 15 to 20 reps.
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