One common mistake that a lot of people make is spot-training, which isn’t an effective way to transform the human body. If you want to lose weight in your belly and thigh, you don’t necessarily have to focus on just that and ignore the rest of your body. There has to be a balance. Combining strength training with cardio sessions will do the trick, and it’s just perfect if you eat the right meals, including lean sources of protein, diets rich in whole grains, fruits, vegetables and healthy fats. Below are some compound exercises that will burn belly and thigh fat and also affect your overall weight.
1. Roll off the inches
Start by lying on your back, with your feet on top of a stability ball, then dig your heels into the ball. Clench your stomach muscles and lift your hips off the floor. With your ankles, knees, lower back, hips, and shoulders aligned, pull the ball toward the back of your leg and try not to lower your hips. Straighten your legs and complete 12 to 20 reps.
2. Squeeze off the fat
Lie on your back with your legs bent and your feet beneath your knees. Then, place a medicine ball between your thighs and press your legs firmly against it. Clench your stomach muscles and lift your hips, aligning them with your knees and shoulders. Maintain this pose for about 60 seconds and keep your toes rotated at about 45-degrees.
3. Stand up to your fat
Sit on an inflatable balance trainer, with your legs bent and your feet on the floor in front of you. Now, place your hands behind your head and straighten your back while you tighten your abdominal muscles. Then, lean back 45-degrees, pause for a moment, and then make your torso straight. Then press through your heels and stand up immediately. With your hips stuck out behind you, lower them slowly onto the ball and complete the first rep. Do up to 20 reps.
4. Squat low to get results that show
Stand upright, with a dumbbell in each hand and arms by your sides. Keep your feet hip-width apart, with your knees slightly bent and shoulders relaxed, keeping your knees and ankles aligned. Now, stick your hips out behind you and lower them slowly to the floor, till the back of your legs are parallel to the floor, then push through your heels back up. With your left shoulder slightly pulled backward, lower your right hand toward your right knee and bend your torso as you descend with your weight. Slowly lift the weight and straighten your torso and repeat on your left hand. Do about 12 to 20 reps.
Do these exercises regularly to lose belly and thigh fat.