According to textbook "Exercise Physiology: Energy, Nutrition and Human Performance," the belly and thighs are areas of the body that tend to store more fat cells than others. Burning fat from these areas involves performing exercises that combine strength-training moves that get your heart rate to increase, making the cardiovascular system work. The cardio work will help burn fat, while the strength training replaces that fat with muscle, yielding a lean, toned belly and thighs.
Dumbbell Squats
Squats are one of the most basic and simple exercises you can do, as well as one of the most effective. Holding a dumbbell in either hand adds more of strength-training challenge, which will also cause your heart rate to increase. Begin standing with your feet at hip width and arms hanging alongside the torso. Bend the knees until they reach a 90-degree angle, sticking your tailbone straight back as if you are sitting into a chair. "Squats with dumbbells are very good for blasting fat in the thighs and legs and getting your heart pumping," said American College of Sports Medicine certified personal trainer Shelby Young. "They'll work your glutes, hamstrings, quadriceps and calves, which are some of the biggest muscles in the body."
Twisting Lunges
Twisting lunges are designed to work the lower body and the core muscles. Begin standing with the feet at hip width and the elbows bent at 90 degrees, with your forearms parallel to the ground. Lunge your right foot forward, bending your knee to 90 degrees, with the ankle in line with the knee. While in forward-lunge position, twist your torso to the right, engaging the abdominals. Come back to standing, lunge forward with the left foot and twist your torso to the left. "Twisting lunges are just a variation on regular lunges, which work mostly the legs," said Young. "Adding in the twist immediately strengthens your abs. Rotational movements really work the deep muscles of the core."
Standing Pike Kicks
Standing pike kicks isolate the deeper abdominal muscles as well as the thighs and hips. Begin standing with the feet at hip width and arms extended straight above your head. Contract your core and kick your right leg straight out and up, bringing your right arm down at the same time. Strive to touch your right foot with your right hand, in front of the chest, before switching to the left arm and leg. Standing pike kicks should be quick and explosive, which allows the heart rate to increase to promote more fat burning.
References
- "Exercise Physiology: Energy, Nutrition and Human Performance"; William D. McArdle, Frank I. Katch, Victor L. Katch; 2006
- Shelby Young, ACSM certified personal trainer; Hampshire Hills Sports and Fitness Center; Milford, N.H.
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