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Hold a 3- ass n thick thigh 5-pound dumbbell in each hand, palms forward, arms extended at chest height and elbows slightly bent not shown. Beginners and intermediates can get quick results using nothing but bodyweight. Close Share options. Minutes Basic Ass n thick thigh Walk up and down the staircase, pumping arms. Both cardiovascular exercise and strength training are important for fat burning. For some it's their "bat wings," while others bemoan their muffin top, and still others their thunder thighs or excessive "junk in the trunk. Starting out gradually is important for preventing injuries that will derail your fitness plans.