The stomach and thighs are a likely area for excess weight and fat to accumulate. Keeping these areas thin can help improve your self-confidence and physical health. Incorporating cardiovascular exercise and strength training helps flatten the stomach and thighs.
Thigh Exercises
The quadriceps and hamstrings make up the muscles on the front and back of your thighs. When these muscles are toned through strength training, you get lean legs. Try to complete higher repetitions of at least 12 to 15 repetitions for each exercise to achieve thinner legs.
Squat jumps engage your entire lower half but target the muscles of the thighs. Stand with your feet hip-width apart and your abdominal muscles tightened to protect your entire core. Squat downward by bending your knees until your thighs are parallel to the floor, swing your arms backward to prepare to jump, push off through your legs, jump straight upward as high as you can and bend your knees to cushion your landing. Allow most of your weight to rest on your heels as you land.
The side lunge flattens your thighs by improving the muscle tone of the front, back and sides of your thighs. Stand with your feet three to six inches apart, step two to three feet directly to your right side and plant your foot firmly on the floor. Bend your right knee while allowing your left leg to straighten to lunge downward. Push off with your right foot to bring your feet back together. Repeat the side lunge on the left side.
Stomach Exercises
The stomach is made up of muscles that run along the front of the stomach and the sides. The best exercises to flatten the stomach engage multiple muscles at once. Try to exercise the stomach three to four days a week but leave at least one day of rest in between each session. For stomach exercises, try to complete three to four sets of 12 to 15 repetitions.
Trunk extensions can be done with or without added weight. If you use weight for this exercise, try a dumbbell, medicine ball or kettle ball. Sit on the floor with a slight bend in your knees with your heels resting on the floor. Keep your back upright with your stomach muscles tightened the entire time. Hold your hands with your weight directly in front of your chest and close to your body. Rotate your midsection to the right, slowly followed by twisting to the left side. For an advanced version of this exercise, lean back slightly and keep your feet lifted off the floor.
The standing lift is another great exercise to engage your entire stomach. Using a free weight, stand upright with your feet hip-width apart. Keep your back straight, your stomach tightened and don't allow your torso to twist during the exercise. With arms extended, hold the weight on the right side of your body with both hands. Lift the weight upward to the left side of your body in a slow controlled motion. Lower back down, repeat for the desired repetitions and complete on the opposite side.
Cardiovascular Exercise
Without cardiovascular exercise, it's nearly impossible to flatten your stomach and thighs. Cardiovascular exercise burns calories, which helps remove excess body fat and unnecessary weight. According to Shape Fit, high-intensity interval training boosts metabolism and helps your body burn calories for hours after your workout. High-intensity interval training involves alternating high-intensity exercise with low-intensity exercise for 15 to 20 minutes. First, select a cardiovascular exercise to perform. Try using jumping rope, running, swimming or the elliptical trainer. Work at a vigorous pace for 90 seconds, followed by a slow pace for 60 seconds. Continue this pattern for the desired amount of time.
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