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How to Have a Flat Stomach and Thinner Thighs

by
author image Roger Cahill
Roger Cahill has been a health and fitness professional since 2004. Cahill holds a Bachelor of Science in kinesiology from Arizona State University. He also has excelled as a professional runner and was a former Sun Devil Student Athlete. Cahill has earned his American Council of Exercise personal training certification and has trained many professional athletes.
How to Have a Flat Stomach and Thinner Thighs
Perform aerobics five days a week to lose weight and get a flat stomach. Photo Credit kzenon/iStock/Getty Images

You can't take a magic wand to your body and melt fat from the places you choose. Instead, exercise and calorie control will allow you to lose fat from your entire body, including your stomach and thighs. The key to reaching your goals is to train consistently. The American College of Sports Medicine suggests working out most days of the week for 60 minutes when trying to alter your body composition.

Monitor Your Calories

How to Have a Flat Stomach and Thinner Thighs
Burn more calories than you consume. Photo Credit Maridav/iStock/Getty Images

The only way to melt fat is to burn more calories than you consume. To lose 1 pound of fat you must create a caloric deficit of 3,500 calories. Monitor your caloric intake and cut 200 to 300 calories from you daily diet. Eliminate empty calories such as soda and fast food since they provide your body with little to no nutritional value and can add up fast. Choose to eat lean meats, whole grains, low-fat dairy products, fruit, vegetables and nuts to keep your body fueled and feeling full, which prevents overeating.

Train Aerobically

How to Have a Flat Stomach and Thinner Thighs
Cardio burns a high amount of calories. Photo Credit myrainjom01/iStock/Getty Images

Train aerobically for 60 minutes a day to reach your flat stomach and thinner thigh goals. Cardio training burns a high amount of calories. Choose running, swimming, stair climbing -- all these activate the lower body and core muscles and can burn between 500 and 900 calories, depending on your intensity.

Strengthen Your Core

How to Have a Flat Stomach and Thinner Thighs
Work on strengthening your core. Photo Credit nilswey/iStock/Getty Images

Core training can help you build abdominal strength and tone your belly by increasing your lean muscle. Adding core exercises after your cardio training can help you achieve a flatter stomach faster. Perform bicycle crunches, situps, planks and scissor kicks. These calisthenic exercises strengthen your rectus abdominus, external obliques, internal obliques and transverse abdominals which promote lean and toned abdominals. Complete three sets of 15 to 20 reps per exercise.

Lower-Body Toning

How to Have a Flat Stomach and Thinner Thighs
Strength train your lower body. Photo Credit Minerva Studio/iStock/Getty Images

Strength train your lower body with circuit training. Complete six to 10 different lower-body exercises, one exercise after another without rest. This type of training increases your lean mass while also elevating your heart rate to burn high amounts of calories. For example, complete one minute of squats, jumping jacks, lunges, squat jumps, deadlifts, leg presses and walking lunges. Rest for three minutes and perform the circuit three more times.

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