Spot reduction, or the idea that weight training in a specific body area will cause you to burn off fat, is a myth. To really see slimmer abs and thighs, you can engaged in Pilates-type exercises to tone the areas as well as cardiovascular activities such as hiking to burn calories. These exercises will firm up your abs and thighs, contributing to an all-around smaller appearance.
Side-Lying Leg Circles With a Cable Machine
Step 1
Lie on your left side with your body perpendicular to a cable machine. Select five pounds on the machine to start out. Put an ankle cuff attachment on your right ankle. Attach a cable to the cuff with the arm of the cable machine in the low position. Straighten your body so your feet, hips and shoulders are all in line. Bend your left elbow and put it on the floor with your head supported by your hand. Place your right hand on the floor in front of your stomach.
Step 2
Raise your right leg straight into the air to assume your starting position. Point your toes at a 45-degree angle toward the ceiling, but keep your hips stacked right over left.
Step 3
Circle your leg forward six times and then reverse direction for another six circles. Squeeze your abs to work your stomach, and keep your body from rolling forward or backward along with your leg. Moving out of a straight alignment will activate muscles in areas other than your thighs, warns Shape magazine.
Step 4
Roll over and do the other side. Do three sets.
Hundreds With Beats
Step 1
Lie on your back to do hundreds with beats, a variation on the classic Pilates hundreds exercise that gives you more thigh work, according to Pilates instructors Katherine and Kimberly Corp.
Step 2
Extend your legs straight into the air at a 45-degree angle from the ground. Raise your right leg slightly higher, and place your right foot about an inch over your left foot.
Step 3
Curl your head and shoulders off of the floor, and extend your arms straight next to your sides. Arms should be parallel to the floor and your spine straight.
Step 4
Cross your left leg on top of your right leg and continue quickly crossing one leg on top, making small movements in and out with your legs. Move your arms in and out a couple of inches towards and away from your body.
Step 5
Work up to 100 crosses, or do sets of 10 to 20 reps.
Cardio
Step 1
Exercise doing your favorite cardio exercise for 60 minutes a day, five days a week, recommends the Centers for Disease Control and Prevention (CDC). Choose your favorite activity or activities so you won't be tempted to skip.
Step 2
Break workouts into shorter sessions of at least ten minutes in length. This will make it easier for you to fit workouts into your schedule and will seem easier on your body. However, shorter workouts that total 60 minutes are as effective as one 60-minute workout, according to the CDC.
Step 3
Work at a moderate pace. Adjust your exercise intensity so that you are going too hard to break into song but a conversation is still doable.
Tips and Warnings
- Three days a week of thigh and ab exercises is adequate.
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