The thighs, belly and hips are all central locations on the body where weight gain often takes place, especially in women. Carrying this excess fat can lead to low self confidence, and belly fat specifically can increase disease risk. To eliminate this unwanted adiposity, you have to be disciplined and follow the right plan of attack. This includes muscle building exercises with aerobic exercise. Building muscle can tone up your problem areas and increase your resting metabolic rate.
Step 1
Perform cardiovascular exercise to burn the fat in your trouble areas. Do any form of cardio as long as it makes you sweat. Running, biking, jumping rope, inline skating, kick boxing and elliptical training are examples. Do 60 minutes of cardio three times a week on nonconsecutive days.
Step 2
Pin a stability ball against a wall with your mid back to do squats. Hold dumbbells in your hands, step forward slightly and space your feet shoulder-width apart. Lower your body down by bending your knees. Stop when your thighs parallel the floor, stand back up and repeat.
Step 3
Grab a barbell with a shoulder-width grip to do stiff leg deadlifts. Stand with your feet shoulder-width apart and rest the bar against your thighs. Bend forward and let the bar go straight toward the ground. Stop when you feel a strong contraction in the backs of your thighs, bend back up and repeat.
Step 4
Execute a set of side lunges. Stand with your feet hip-width apart and hold dumbbells in your hands. Step laterally to your right and lower your body toward the floor. Let the dumbbells hang down on both sides of your thigh. Stand back up, bring your feet together and lunge laterally to your left. Continue lunging back and forth. When you lower yourself down, try to get your thighs parallel to the floor and do not let your knees go past your ankles.
Step 5
Perform side leg raises. Stand with your feet together and grab a hold of a stationary object for balance. Lift your right foot off the floor and raise your leg up to the right as high as possible in a sweeping motion. Lower it back down and repeat. Do a set of reps and switch legs. Keep your leg straight when you are raising it up.
Step 6
Lie face-down on a stability ball to do abdominal pull ins. Place your hands on the floor and walk them forward until your lower shins are resting on top of the ball. Your hands should be directly under your shoulders at this point. Lift your hips up to form a straight line from your shoulders to your heels and draw your knees into your chest. Squeeze for a second, extend your legs back out and repeat.
Step 7
Move your arms and legs in an alternating motion to do bicycle crunches. Lie on your back with your legs elevated, your knees bent 90 degrees and your shins parallel to the floor. Place your hands on the sides of your head and lift your body into a crunch position. Bring your left elbow and right knee toward each other as you extend your left leg out straight. Reverse the motion and bring your right elbow and left knee towards each other as you extend your right leg. Keep going back and forth in a steady motion.
Step 8
Crouch down toward the floor to do starbursts. Stand with your feet shoulder-width apart and keep your arms tucked into your sides. Lower your body down into a deep squat and jump in the air forcefully. Extend your arms and legs out at angles so your form an "X" with your body. Land back down in the starting position and repeat.
Tips and Warnings
- Do four to five sets of the weight training exercises. Perform 10 to 12 reps for the leg exercises and 15 to 20 reps for the ab exercises. Work out three times a week on the off days of your cardio. Since you are trying to lose weight, change your diet so you are eating only nutrient dense foods. You can also cut your calories to help further promote weight loss. Aim for a 250 to 500 calorie reduction.
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