Stomach & Thigh Toning Exercises

Toning your stomach and thighs requires using your body weight or light dumbbells to perform resistance exercises several times a week. Complete one to three sets of eight to 15 repetitions for each exercise during each session. Decrease the weight if you can't perform at least eight repetitions with perfect technique. Consult your doctor if any exercise causes abnormal pain.

Ball Lifts

This exercise targets the lower portion of your abdomen, specifically the rectus abdominis muscle that spans the front of your stomach area from your chest to your waist. It also works your hip flexors and inner-thigh muscles to a lesser extent. Lie on your back and spread your legs around a stability ball. Squeeze the ball between your ankles and lower legs, then lift your legs until they're perpendicular to the floor, directly above your waist. Lower the ball down slowly and repeat. If necessary, have a partner secure your shoulders to the floor.

Twisting Jackknife

The twisting jackknife tones the rectus abdominis, along with the obliques on the side of your abdomen. Your obliques help rotate your torso to the left and right. Lie on your back with your legs extended and heels close together on the floor. Extend your arms away from your shoulders, placing your palms flat on the floor. Raise your left leg and simultaneously lift your shoulders off the floor. Lift your right arm as well, twisting to the left and touching the outside of your left ankle. Return to the starting position and repeat in the opposite direction, lifting your right leg and twisting to the right. Push off your opposite arm, if necessary, to make the exercise easier.

Speed Shuffle

The speed shuffle exercise tones your inner-thigh muscles, which bring your legs together, and your hamstrings, which help extend your hips. Lie face down with your hips and abdomen across the seat of a sturdy chair. Hold the legs of the chair with your hands for support, and lift your legs parallel to the floor with your toes pointed. Spread your legs about 12 inches apart, then move your left foot over your right. Quickly spread your legs again, then move your right foot over your left. Continue alternating like this for three sets of 12 repetitions.

Squats

Squats are a classic exercise for the thighs, targeting the quadriceps on the front of your thighs, along with your hamstrings. Stand with your feet at least shoulder-width apart and toes directed forward. Hold dumbbells about 2 inches in front of your shoulders with your palms facing each other. Lean forward slightly and bend your knees, squatting down until your thighs are parallel to the floor. Stand back up and repeat. Keep your head up and spine straight throughout the movement. You also can perform squats holding the dumbbells at your sides or without any weights at all.