Spot reducing is the theory that you can do a certain exercise repeatedly to lose weight in one area of your body. Unfortunately, there is no scientific evidence to back this theory up. If you are looking to lose weight in your belly and thighs, you are going to lose it throughout your entire body. But that doesn't mean you cannot do exercises for these areas. By building muscle, you can raise your metabolic rate and help create better definition.
Step 1
Reduce your intake of high-fat, high-sodium, high-sugar foods. Opt for nutrient-dense selections instead like fresh fruits and vegetables, whole grains, beans, low-fat dairy products, lean meats, fish and tofu. Curb your appetite by eating smaller portions of food every few hours throughout the course of the day.
Step 2
Hop onto a spin bike and burn calories to promote weight loss. If you do not like spinning, then do some other form of cardio as long as it involves your legs. Elliptical training, stair climbing, running, swimming, jumping rope and rowing are examples. Perform 45 to 60 minutes of cardio three times a week on alternating days.
Step 3
Pinch a Swiss ball against a wall to do squats. Place your mid-back on the ball and hold dumbbells in your hands. Step forward slightly and spread your feet shoulder-width apart. Lower your body down until your thighs are parallel the floor. Stand back up just short of locking your knees, and repeat.
Step 4
Stand behind a workout bench to do step-ups. Hold dumbbells in your hands and step onto the bench with your right foot, then left foot. Step down with your right foot, then left foot. Step back up, leading with your left, and step off, leading with your left. Keep going in this alternating fashion for a set of reps.
Step 5
Hold dumbbells in front of your thighs to do stiff leg deadlifts. Stand with your feet shoulder-width apart and keep your back straight as you bend forward at the hips. Lower the dumbbells toward the floor and feel the strong contraction on the backs of your thighs. Stand back up and repeat.
Step 6
Grab a hold of a pull-up bar to do hanging knee raises. Grasp the bar with an overhand, shoulder-width grip. Let your legs hang straight down and draw your knees up to your chest. Squeeze forcefully, lower your legs back down and repeat. Do not let your body sway back and forth while doing this exercise.
Step 7
Lie face-up on the floor to do bicycle kicks. Lift your legs, bend your knees 90 degrees and level your shins with the floor. Place your hands on the sides of your head and lift your body into a crunch position. Move your right elbow toward your left knee as you straighten your right leg. Reverse the motion, and bring your left elbow toward your right knee as you straighten your left leg. Alternate back and forth in a smooth, cycling motion.
Step 8
Execute a set of v-ups. Lie on your back with your legs straight and your arms extended over your head on the floor. Lift your arms and legs at the same time, and try to touch your toes to your hands. Your body should be in a "V" shape at this point. Lower your arms and legs back down and repeat.
Tips and Warnings
- Perform 10 to 12 reps of your leg exercises and 15 to 20 reps of your ab exercises. Do four to five sets for every exercise, and work out three times a week on the off days of your cardio.
Things You'll Need
- Swiss ball
- Dumbbells
- Bench
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