The thighs and belly are common trouble areas for both men and women, and many are interested in how to trim up both. Unfortunately, it's impossible to spot reduce, or reduce fat at specific areas of your body. Instead, focus on an overall weight-loss program, one that consists of both healthy eating habits and consistent exercise. Losing overall body fat will subsequently cause the fat stored at both the thighs and stomach to be reduced. Weight training can be incorporated to tone the area to further improve their appearance.
Step 1
Calculate how many calories you need per day to maintain your current weight. Mayo Clinic offers an online calorie counter. When you have that number, reduce that number by 500 to determine how many calories you should eat to lose weight. By creating a 500 calorie deficit per day, you will lose 1 lb. of fat per week.
Step 2
Get 45 minutes of cardiovascular exercise in four to five days per week. You will burn a significant number of calories during your exercise session and will also increase the amount of calories used throughout the rest of your day, since exercise increases your metabolism for the rest of the day. Choose activities that burn the most calories, such as running, in-line skating and jumping rope.
Step 3
Do weight-training exercises for your legs three days per week. Do squats and lunges at three sets of 10 repetitions each. To complete squats, stand with your feet shoulder-width apart. Bend your knees and push your butt back to lower into a squat until your thighs are parallel with the floor. To complete lunges, take a large step forward with one foot. Bend your front knee to lower toward the floor. Come back up to starting position and repeat, stepping with the opposite leg.
Step 4
Do abdominal exercises three days per week. To tone your stomach, do abdominal exercises. Do regular crunches, bicycle crunches and reverse crunches at three sets of 25 repetitions each. To complete regular crunches, lie on your back with your knees bent and feet on the floor. Curl up, bringing your head and shoulders off the floor. To complete bicycle crunch, lie on your back with knees bent at 90 degrees and your feet up off the floor. Put your hands on your head with elbows flared out, and curl up, twisting to the lift and bringing your right elbow to meet your left knee. Switch to the other side, curling up, twisting to the right and bringing your left elbow to meet your right knee. To complete reverse crunch, lie on your back with knees straight and legs pointed upward. Place your arms by your sides and pick up your hips up off the floor, raising your feet straight up toward the ceiling.
Tips and Warnings
- Using your body weight as resistance during strength training may be enough initially to overload your muscles, but add free weights if necessary.
- It's essential you allow yourself a day of rest between lifting and abdominal workout sessions for your muscles to recover.
Things You'll Need
- Free weights
- Exercise mat
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