The stomach contains a long muscle known as the rectus abdominis and it has muscles on the sides known as the obliques. The thighs contain larges muscles on the front known as the quadriceps and large muscles on the back known as the hamstrings. All of these muscles need attention when you want to get a flat stomach and big thighs. You also have to pay attention to your diet.
Step 1
Adjust your caloric intake and eat healthy foods. Being that you want to lose weight in one area and gain it in another, do not severely cut back your calories. Reduce your intake by about 250 calories. Use an online resource like The Daily plate for help with tracking. Eat foods that are high in nutrients like fruits, vegetables, lean meats, whole grains, beans, low-fat dairy products and fish.
Step 2
Perform cardiovascular exercise to burn the fat in your stomach. Do not do high amounts of cardio as this can cause excessive weight loss and lean legs. Stick with 30 to 45 minutes and do it at a moderate intensity. Power walking, jogging, elliptical training, stair stepping, swimming, inline skating, rowing and jumping rope are all options. Exercise three days a week on nonconsecutive days.
Step 3
Perform predominately compound exercises for your thighs. Compound, or multi-joint, exercises like squats, lunges, step-ups and leg presses work your quads, hamstrings and glutes all at the same time leading to faster gains. They also cause you to contract your abs to generate power and maintain good body alignment. Save isolation exercises like leg extensions and lying leg curls for the end of your workouts. Aim for eight to 12 reps, four or five sets and work your legs three days a week on the alternating days of your cardio.
Step 4
Lift the heaviest weights you can handle with your thigh exercises. This in turn causes a maximal amount of muscle fiber recruitment and a gain in size and strength. Have a spotter on hand for assistance whenever possible. Execute proper form with your exercises as well. Move through a full range of motion, do not lock out your knees and squeeze your muscles forcefully for a full second at the mid-point of the exercise. Take the squat for example. Squeeze your quads after standing up.
Step 5
Perform ab exercises that target your lower abs, obliques and upper abs. This will tone and tighten your midsection as you lose weight. Hanging leg raises, leg scissors, bicycle crunches, side bends, double crunches and stability ball sit-ups are examples. Aim for 15 to 20 reps, three or four sets and work your abs after your cardio sessions.
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