First bummer: SPOT FAT REDUCTION is not possible.
Now that being said it does not mean you cannot develop some specific area. You should mention your current status and body condition for better help. What I am writing is considering that you are an average body type ( i.e. somewhere between a bit chubby and healthy). So for fat reduction you have to work on overall body fat reduction: You can do that by following High Intensity Interval training ( Youtube channels: Zuzka light, Athlene XX for Women, fitness blendor,etc). Now to tone your waist and thighs; focus on jump squats, jump lunges, mountain climbers, high kness, front kicks and all the exercises that uses legs prominently. Do these exercises in circuit pattern i.e. select any five of the above exercises and do them one after another without rest for atleast 10 repetitions each then take rest for a minute or two, that was one circuit. Do 4-5 such circuits depending on your fitness level.
Now fat control is a combination of exercise, NUTRITION and SLEEP.
Already covered a bit about exercise above, in nutrition take care that you drink lot of water and eat lots of green vegetables with less number of rotis or rice, eat protein rich food and keep fast food to minimum (also deep fried foods). Target for atleast 7 hrs sleep at night because lack of sleep somehow opposes fat reduction in our bodies.
Now that being said it does not mean you cannot develop some specific area. You should mention your current status and body condition for better help. What I am writing is considering that you are an average body type ( i.e. somewhere between a bit chubby and healthy). So for fat reduction you have to work on overall body fat reduction: You can do that by following High Intensity Interval training ( Youtube channels: Zuzka light, Athlene XX for Women, fitness blendor,etc). Now to tone your waist and thighs; focus on jump squats, jump lunges, mountain climbers, high kness, front kicks and all the exercises that uses legs prominently. Do these exercises in circuit pattern i.e. select any five of the above exercises and do them one after another without rest for atleast 10 repetitions each then take rest for a minute or two, that was one circuit. Do 4-5 such circuits depending on your fitness level.
Now fat control is a combination of exercise, NUTRITION and SLEEP.
Already covered a bit about exercise above, in nutrition take care that you drink lot of water and eat lots of green vegetables with less number of rotis or rice, eat protein rich food and keep fast food to minimum (also deep fried foods). Target for atleast 7 hrs sleep at night because lack of sleep somehow opposes fat reduction in our bodies.
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