Losing stomach fat is advantageous, given it can reduce the risk for chronic disease. When you want to do this in conjunction with maintaining your hips and thighs, you have to be very specific with your game plan. Dietary adjustments need to be made, and you have to zero in on the muscles of the hips and thighs. By keeping them bulky, you will maintain size.
Step 1
Create a slight caloric deficit. Being that you want to lose weight in one place, yet maintain it in another, you do not want to make a huge cutback in your calories. Aim for a 250-calorie daily reduction. Find your starting intake by tracking your calories for a full day. For example, if you currently take in 2,250 calories, make your new intake 2,000.
Step 2
Feed your body quality nutrients. Stay away from wings, ribs, burgers, fries, cakes, cookies and any other food that is processed, refined or high in saturated fat. Stick with fruits, vegetables, beans, lean meats, fish, whole grains, nuts, seeds and low-fat dairy products. These foods contain healthy doses of protein, carbs and fats, which give you energy and promote muscle gain.
Step 3
Perform wind sprints to burn your stomach fat and build your hips and thighs. Sprinting causes a high caloric expenditure and a fast post-workout metabolism, and it also works the muscles in your hips and thighs with authority. As an added bonus, you have to contract your abs forcefully to produce power. Start with a light warm-up jog for five to 10 minutes, and then run as fast as you can for 20 seconds. Rest completely or jog lightly for 40 seconds, and then sprint again. Follow this pattern for 20 minutes and finish with a light cool-down jog for five to 10 minutes. Work out three days a week on nonconsecutive days.
Step 4
Execute a set of sumo squats with a dumbbell. Place a heavy dumbbell vertically on the floor and straddle it with your feet in a wide stance and toes turned out at an angle. Keep your back straight and abs tight as you bend your knees and lower your body. Grasp the top of the dumbbell and lift it off the floor as you come to a standing position. Hold for a second, lower yourself back down and repeat.
Step 5
Grab a set of heavy dumbbells to do lunges. Stand with your feet hip-width apart and hold the weights down at your sides. Take a long step forward with your right foot and lower yourself down by bending both knees. Stop when your knees bend to 90 degrees and step back to the starting point. Repeat with your other leg and continue to alternate back and forth.
Step 6
Do lateral step-ups using a weight bench. Hold dumbbells down at your sides and stand with your right side facing the bench. Lift your right foot and place it on top of the bench. Press down to lift your body in the air and hold for a full second. Lower yourself back down on your left foot, repeat for a set of reps and switch sides.
Step 7
Sit on an abductor machine to do abductions. Lean back on the seat and position your legs on the lever arms with your thighs against the pads. Move your legs outward into a "V" shape as far as possible and hold for a second. Bring your legs back together slowly and repeat.
Tips and Warnings
- Choose a weight for your workout that you can only lift eight to 12 times with good form. Perform four or five sets and work out on three non-cardio days a week.
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