To firm your thighs and stomach, you need to stress the relevant muscles with external resistance. It can come from the weight of the body, weight machines or any type of fitness equipment. Exercises need to be done from multiple angles and body positions to ensure you involve as much muscle as possible.
Deadlifts
Deadlifts work your quads, hamstrings, glutes and lower back all at once. To increase the benefit, tighten your abs, which will help to maintain a straight back. Place a weighted barbell on the floor, stand behind it with your feet slightly wider than shoulder-width apart, and place your hands shoulder-width apart on the bar. Keeping your abs tight, lift the bar from the floor, rise up and rest it against the front of your thighs for a full second. Slowly lower the bar to the floor and repeat 10 to 12 times.
One-Legged Squat
A one-legged squat works your quads, hamstrings and glutes. To do this exercise, you need a stability ball. Standing in front of the ball, raise your left leg behind your body and place the top of your foot on the ball. After stepping forward slightly with your right foot, lower yourself down by bending your right knee. Once your knee forms a 90-degree angle and your thigh parallels the floor, stand up and repeat. Perform 10 to 12 reps, and then switch sides.
Sumo Side Kicks
Sumo side kicks work your inner and outer thighs and are done with the weight of your body. Stand with your feet together, elbows bent and hands in front of your chest. In a steady motion, take a wide step laterally to your right, place your foot on the floor and do a squat. As soon as you come up, lift your left leg and do a high side kick. Place your foot back on the floor close to your right foot and repeat. After doing 10 to 12 reps, switch directions and repeat.
Resistance Loop Abduction
Resistance loops are large rubber bands that get hooked around your lower legs or arms to do exercises. Abduction is a motion where your legs move outward. By doing an abduction exercise, you can tone your outer thighs and hips. Strap the loop around your lower legs, just above your ankles and grab hold of a chair or wall for support. Steadily lift your left foot off the floor and move your leg laterally in the air. Slowly lower your leg and repeat. After doing 10 to 12 reps, switch sides.
Hanging Leg Raises
The rectus abdominis is the large ab muscle that runs from the sternum to the pelvic bone. Hanging leg raises target the lower part of this muscle and they are executed with a pull-up bar. While hanging from the bar with your hands shoulder-width apart, lift your legs up parallel to the floor; slowly lower and repeat for 15 to 20 repetitions. For an easier variation, bend your knees and tuck them into your chest.
Cable Side Bends
Side bends work the oblique muscles which run diagonally down the sides of your stomach. Attach a single handle to a low setting on a cable machine, stand with your right side facing the weight stack and hold the handle in your right hand. Your left hand should be on your hip at this point. Keeping your lower body still, bend laterally to your right and lower the handle toward the floor. Steadily rise up and bend slightly to your left side by contracting your obliques. Repeat for 15 to 20 reps, and then switch sides.
Long Arm Ball Crunches
Long arm ball crunches work your upper rectus abdominis from a supine (face-up) position. Lie on the ball with your feet flat on the floor, knees bent and head and shoulders slightly lifted. With your hands together, extend your arms straight out behind your head, and then lift your torso forward and squeeze your abs forcefully. Slowly lower yourself, and repeat 15 to 20 times.
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