Many women and men tend to gain weight and store fat in the stomach area. The legs on the other hand, are a problem area that typically applies more to women. When you have this situation and you want to flatten your stomach while simultaneously toning your legs, you can do it by making some sacrifices and following some key steps that involve exercise and dietary adjustments.
Step 1
Eliminate foods that are high in calories, sodium, sugar and saturated fat. These foods have little nutrient value and they can add to the weight that is on your stomach and legs. Fast food, deep fried foods, pizza, ice cream, cakes, pies, cookies and frozen dinners are all examples of these. Keep your diet really clean and eat nutrient-dense foods such as lean beef, chicken breasts, white meat turkey, beans, fish, whole grains, fruits, vegetables and low-fat dairy.
Step 2
Decrease your intake of total calories. When you want to get a flat stomach and toned legs, you need to burn the fat that is covering them. Reduce your daily intake by 500 calories to lose a pound of weight a week.
Step 3
Perform squats. Squats are a multi-joint exercise that work all the muscles in your legs. To do these, hold dumbbells in your hands and stand with your feet about shoulder width apart. Slowly squat down by bending your knees; think of sitting down on a chair. Stop when your thighs are parallel to the ground, then stand back up. Perform 10 to 12 reps and do 3 to 4 sets. Make sure to keep your knees in line with your ankles when you lower yourself down.
Step 4
Lunge around the room. Lunges are another multi-joint leg exercise that focus on the hamstrings, glutes, quads and calves. To do these, step forward with your left foot. When it comes in contact with the ground, bend your knee 90 degrees, being careful not to let your knee extend in front of your toes and bend your right knee until it is right above the ground. Stand back up, step forward with your right foot and repeat the whole process. Lunge for 10 to 12 steps, take a break and do 3 to 4 sets. To increase your resistance, hold dumbbells in your hands.
Step 5
Step up on a chair. To do step-ups, place your right foot on a chair and your left foot on the ground. Put all of your weight on your foot and lift your body into the air. When you do this, bring your left knee high up by your chest. Lower your left foot back down and repeat 10 to 12 times. Switch legs and do 3 to 4 sets per side. As with lunges, you can hold on to dumbbells for more resistance.
Step 6
Work your abs. Working your abdominal muscles will not cause a significant calorie burn, but it will tone up your muscles. Perform exercises that target the upper and lower abs, and the obliques. Lying leg lifts, hanging knee raises, side crunches, bicycle maneuvers, traditional crunches and V-ups are examples of these. Perform 15 to 20 reps and do 3 to 4 sets of each exercise.
Step 7
Perform cardio for 45 to 60 minutes, three times a week on alternating days. Running, swimming, spinning, elliptical training, kick boxing, rowing and jumping rope are all examples of exercises you can do.
Step 8
Put your workout together. Do your leg and ab exercises in the order they appear and perform them three times a week on alternating days of your cardio.
Things You'll Need
- Dumbbells
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