Stomach fat increases your risks of stroke, breast cancer, type 2 diabetes, cardiovascular disease and colorectal cancer. This fat lies deep in the abdomen near the internal organs and performing crunches won't affect it. Although you cannot spot reduce abs and thighs by only doing core exercises, you can firm these areas and increase strength while doing cardio to shed fat.
Outer Thigh Blaster
The outer thigh blaster exercise -- or outer and inner thigh kick stretch -- trims and tones the thighs. "Fitness" magazine named this one of their top 10 thigh exercises. To perform this exercise, stand holding onto the back of a chair and shift all your weight into your right leg. Then, extend your left leg out to the side and toward the ceiling without leaning to the left. This motion works your outer thighs. To hit the inner thighs too, bring your right leg back down and then cross it in front of your left. You can also add a calf raise by rising onto the ball of the foot of your standing leg, which tones the calves, but is more challenging to your balance. Work both legs.
Standing Leg Extension
The standing leg extension targets the back of your thighs and glutes. Simply stand up straight and extend one leg behind you with both legs straight. A chair may be used for balance. Also, you can make this exercise more challenging for your balance, your abs and thighs by adding a forward bend, squat and arm curl. This variation is sometimes known as a flamingo balance. Simply tilt your upper body forward as you extend your leg back and bend the knee of your standing leg into a mini squat. Also, do a bicep curl with the arm on the side of your standing leg with the opposite hand on your hip. Work both sides.
Bicycle Maneuver
The bicycle maneuver exercise is the best exercise for the abs, according to a 2001 study reported in "ACE FitnessMatters." The research team at the Biomechanics Lab at San Diego State University found that doing the bicycle maneuver recruited 248 percent of muscle activity in the abs in comparision to floor crunches. The bicycle maneuver is also known as bicycles crunches. This exercise requires you to keep the abs contracted to hold your head and shoulders off the floor throughout the exercise. You also twist your shoulders left to right, using the obliques. Lie on your back with your hands behind your head and your knees pulled into your chest to begin. Then, extend your right leg straight and twist to the left. Switch legs and twist to the right.
Brisk Walking
Brisk walking burns belly fat. Ab exercises help tone your waist -- but proper eating and cardio are necessary to get rid of stomach fat. Walking also tones the legs and gives you a chance to practice holding an abdominal contraction to maintain correct posture. When walking, pull your abs in and maintain a neutral curve in your lower back. Walk quickly for at least 150 minutes each week. Increase the amount of time you walk or try jogging if you are not losing stomach fat.
References
- WomenFitness.net: Top 10 Thigh Trimmers
- "Fitness"; Our Top 10 Thigh Exercises: Outer and Inner Thigh Kick Stretch; Lexi Walters
- "Fitness"; Our Top 10 Thigh Exercises: The Flamingo Balance; Lexi Walters
- A 2 Z of Health, Beauty and Fitness; Exercise Myths; Karen Sessions
- Science Daily; Exercise Important In Reducing Size Of Abdominal Fat Cells; August 2006
- Mayo Clinic; Continued: Belly Fat in Women: Taking and Keeping it Off; April 2011
Member Comments