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Exercises to slim the stomach, thighs and arms can be done easily and using tools that can be found at home, or without any tools at all. These movements are aimed at training the muscles in these three areas of the body.

Exercises to shrink the stomach, thighs and arms can build muscle while reducing excess fat. However, these gymnastic movements not only train the muscles in that area, but also other body muscles, such as the chest, back and shoulders.

You can do exercises at home either with or without tools, such as dumbbells or bottles filled with water. In order not to make your body bulky, use weights that are not too heavy and increase repetitions of exercise movements gradually

Exercise Movements to Shrink the Stomach, Thighs and Arms

Before starting exercises to reduce your stomach, thighs and arms, you must warm up first. Apart from aiming to avoid injury, warming up is also needed to improve blood circulation so that the body is ready to exercise. You can walk or do light aerobic activity, such as running in place, for 3 minutes.

There are several exercise movements that target specific muscles, such as the stomach, thighs and arms. However, other body muscles also play a role in performing gymnastic movements. Some of these gymnastic movements are:

1. Plank

Plank is useful for training core muscles (core) and improving body balance, so that daily activities can be carried out more freely . You can do exercises to shrink your stomach, thighs and arms by applying the following tips:

• Start the plank movement with your body in a kneeling position.
• Slowly, kick both legs back so that they are in a straight line with the head.
• Brace your abdominal muscles.
• Position your head parallel to your neck or facing the mat or floor, while controlling your breath.
• Hold this position for 10 seconds.
• Gradually, increase the duration of the plank to 30−60 seconds.

2. Weighted squats

Weighted squats can also shrink the muscles of the stomach, thighs and arms. Although the squat movement focuses on the lower body, you can also train and burn the fat that accumulates in your arms by adding weights.

Here are the steps to do this exercise to reduce the stomach, thighs and arms:

• Open your feet shoulder width apart.
• Position both hands holding dumbbells or weights in front of your chest.
• Stighten your gaze and puff out your chest.
• Bend your knees until they are parallel to your buttocks, or as if you are going to sit down, slowly. The body's support is on the heels.
• Hold this position for 2 seconds.
• Stand in the original position by pressing your heels to the bottom of the mat and pushing your hips forward.

You can do this movement 6–12 repetitions in 1 set. Make sure that when doing this movement, your knees do not lean forward. The position of the knees leaning forward past the toes can put excess pressure on the knees. Apart from that, make sure your back remains straight while you are doing the weighted squat.

3. Burpees

Burpees are a type of cardio exercise that combines several movements so that they involve many muscles. This movement not only relies on the abdominal muscles, thighs and arms, but can also train the chest, shoulders and buttocks muscles. You can do burpees with the following steps:

• Stand with your feet shoulder-width apart.
• Bend your knees and lower your buttocks, as in position
• Position your hands in front of your body and place your palms on the mat or floor.
• Kick your legs back so that your body is in a straight line with your head, as in position
• Bend your elbows and lower your body as if doing a push-up
• Lift your body back so that it is in a straight line, as in position
• Pull both legs forward and lift your body back to the position
• Jump with both hands raised up.
• Make sure you land with your feet shoulder-width apart, as in the original position.

Repeat this exercise to reduce your stomach, thighs and arms for 1 minute or according to your ability. You can increase the duration gradually.

4. Lunges

Lunges really train the front thigh muscles more. However, you can also do this movement as an exercise option to slim your stomach, thighs and arms. The following is how to do lunges:

• Stand with your right foot one step in front of your left foot.
• Bend your right knee and lower your body. Don't let your knee extend beyond the tip of your right toe.
• Press your knees and lift your body to its original position. Then, position your right foot parallel to your left foot with a distance of approximately shoulder width.
• Make sure your back remains straight and hold your abdominal muscles while doing lunges.
• Do the same movement on the left leg.

5. Tricep dips

Tricep dips is an exercise movement that involves many muscles, including the abdominal muscles, thighs and arms. This movement is also useful for increasing upper body strength, widening the shoulders, and helping with daily activities that require pushing movements and thigh strength, such as opening doors and standing from a sitting position.

To do this exercise to reduce your stomach, thighs and arms, you need a chair or table with a flat and hard surface. You can do tricep dips according to the following steps:

• Stand in front of a chair or table with your feet shoulder-width apart.
• Place your palms on the edge of the table or chair.
• Bend your knees until they form a 90° angle.
• Bend your elbows until they form a 90 degree angle while slowly lowering your body.
• Straighten your elbows again while lifting your body.
• Repeat the movement 5–20 times.

6. Push-ups

Push-ups is an exercise movement to reduce the stomach, thighs and arms, especially to strengthen the muscles around the shoulders, chest and arms. You can use the following tips to do the push-up movement:

• Kneel on the mat with your feet hip-width apart and your hands shoulder-width apart.
• Kick your legs back, as if you were going to do a plank position, with your palms pressing on the surface of the mat.
• Make sure your back is in line with your neck, tighten your abdominal muscles.
• Slowly lower your body by bending your elbows until your chest almost touches the mat.
• Return to all positions by pressing the palms of your hands until both elbows are straight.

You can do push-ups 10 times and increase the repetitions gradually according to your ability.

After doing the exercises to reduce your stomach, thighs and arms as mentioned, you should cool down. That way, your heart rate and blood pressure will slowly return to normal.

To keep your body healthy, it is best to do exercises to reduce your stomach, thighs and arms regularly and not excessively. Apart from exercise, you should also balance this effort by eating nutritious food, managing stress wisely, and getting enough sleep.

Exercises to reduce the stomach, thighs and arms can be done by anyone. However, if you are over 40 years old or have a history of certain diseases, you should consult a doctor first. In this way, the doctor can recommend exercises that suit your condition.

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