According to the American Council on Exercise, or ACE, a complete workout program has three components: stretching, aerobics and strength training. Although stretching can help tone muscles and streamline your body's silhouette, it doesn't burn enough calories on its own to get rid of belly and thigh fat. To do that, combine targeted stretches and strength movements with frequent cardio activity.
Standing Pike
A standing pike, also known as a jackknife, is a dynamic stretch that makes it simple to crunch in your abdominal muscles without craning your neck or straining your back. To do it, stand with feet hip-width apart and arms extended over your head. Lift your right leg forward, keeping it as straight as possible, and bring down your hands to meet your toes. Return to start and repeat with the left leg. To burn more calories and fat with this move, pick up the pace and do each pike quickly with a bouncing motion and a jump in between.
Torso Twists
More so than static stretches, torso twists raise the heart rate and tone oblique and abdominal muscles. To do them while standing, grasp your hands together and stick out your elbows as if you are holding a giant balloon. Stand with feet hip-width apart. Originating the movement from your abs, twist to the right and then to the left, rapidly repeating the motion and always keeping abs contracted. You can also sit in a crunch position and twist from side to side. To make the stretch more effective, hold a dumbbell or medicine ball while you do it.
Squats
A squat works the thighs, the upper and lower abdominals, and the hips, back and hamstrings. To squat correctly, stand with feet hip-width apart. Keeping your back straight, abs tight and eyes forward with head up, bend at the knees and sit back and down, as if you're sinking into a chair. Don't let your knees come forward over your toes. When you're as far down as you can go, pause for a beat and then come back up before repeating the move.
Considerations
Stretches and strength training movements alone cannot "spot reduce" belly or thigh fat because they don't burn enough calories. That's why it's important to participate in regular aerobic exercise to encourage fat loss throughout the body and make your toned muscles show through. ACE suggests working out for at least 45 minutes at a time on five or six days per week for the best weight-loss results.
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