The abdominal muscles consist of the rectus abdominis and the obliques. The major difference between the two is that the obliques are on the sides. The thighs consist of the quadriceps and hamstrings. The hamstrings are on the back of your legs and the quads are on the front. All of these muscles need to be worked against the weight of your body or external resistance to achieve a toned and defined look.
Barbell High Back Squats
The barbell high back squat works your quads, hamstrings and glutes all at the same time. This exercise also benefits your abs because you need to contract them to generate force. To do the squat, stand with your feet shoulder-width apart and hold a barbell behind your head with your hands in a wide grip. The bar should be at the top of your back right across your trapezius muscle. Tighten your abs and lower yourself down by bending your knees. Once your thighs parallel the floor, stand back up and repeat. When doing the squat, keep your gaze fixed forward and do not let your knees move past your toes.
Alternating Lunge Jumps
Alternating lunge jumps combine elements of cardio and strength training. These are performed in a fast, explosive motion and work your thighs and abs. To start, position your legs in a staggered stance and place your hands on your hips. Keeping your back straight, lower yourself down by bending your knees and forcefully jump up in the air. As you do this, quickly switch your leg position and land softly on the balls of your feet. Immediately lower yourself back down and jump again. Continue this alternating pattern for a set of repetitions. When you jump in the air, squeeze your abs forcefully.
Hamstring Curls on Ball
Stability ball hamstring curls specifically target the hamstrings and lower back muscles. To begin this exercise, lie face-up on the floor with the backs of your lower legs resting on the ball. Steadily press down and lift your hips into the air to form a straight line with your body. Keeping your hips up, roll the ball back toward your butt by bending your knees. Squeeze your hamstrings for a second, extend your legs back out and repeat. If you are up for a challenge, raise one leg in the air and do these one side at a time.
Stability Ball Jackknife
A stability ball jackknife is performed from a face-down position. This exercise targets the upper and lower abs as well as the quadriceps. To begin, place your hands on the floor and your lower shins on top of the ball. Your body should be in a push-up position at this point. Steadily roll the ball on the floor as you bend your knees and tuck them into your chest. Squeeze your abs for a second, roll the ball back out and repeat. To increase the challenge, perform these one leg at a time.
Bicycle Kicks
Bicycle kicks work the upper and lower abs, obliques and quads all at the same time. They are performed from a face-up position on the floor. Begin by raising your legs, bending your knees 90 degrees and leveling your shins to the floor. After placing your hands on the sides of your head, lift your shoulders off the floor and look forward. Steadily move your opposite elbow and knee toward each other while extending one leg out. Reverse the motion to target your other side and continue to alternate back and forth. To make this exercise more challenging, fasten ankle weights to your lower legs.
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