First things first: There is no biological mechanism that allows you to target fat loss via exercise. That means that doing situps will not burn fat in the abdominal regions etc. Just can't happen. Fat has to go through a myriad of metabolic processes to become fuel, and none of those take place in muscle, nor subcutaneously.

Diet and caloric deficit are the only two things that affect fat loss! A caloric deficit can be caused by exercise, but research shows that diet is far more effective than exercise in doing so.

But you want exercises.

For the arms, using anything of weight (dumbbells, milk jugs with water {gallon of water is 8.3 lbs}): triceps kickbacks, standing curls would be back and front respectively. For better toning, reps ARE NOT the most important part, I assure you! Holding the fully contracted position of each and every rep for a few seconds will pay much greater dividends.

For flat abs, very little in the way of exercise an be done. Muscles grow from exercise!

To tighten the thighs, any repetitive squatting motion is good. Abs, a straight leg crunch exhaling hard at the end will be most beneficial. For illustrative purposes, I'll post some links to sites that I trust:
http://www.google.com/url?sa=t&source=web&ct=res&cd=1&ved=0CBEQFjAA&url=http%3A%2F%2Fwww.bodybuilding.com%2Ffun%2Fexercises.php%3FMainMuscle%3DTriceps&rct=j&q=bodybuilding.com%2C+upper+arm+exercises&ei=mfvWSvrGDs-U8AaGjNnjCA&usg=AFQjCNFmDOILgqRkcYxoHTFFHRkeBIXsnQ&sig2=kRiNjWwoMm5GKp2MuGUtZA

http://www.google.com/url?sa=t&source=web&ct=res&cd=3&ved=0CBgQFjAC&url=http%3A%2F%2Fwww.sleevelessin7.com%2Fupper-arm-exercise-a%2F&rct=j&q=bodybuilding.com%2C+upper+arm+exercises&ei=mfvWSvrGDs-U8AaGjNnjCA&usg=AFQjCNH50whna0heLwDcM1Np8KTdxcTf8g&sig2=tYLNl8U9b9XvSLCsYQhIpA

http://www.google.com/url?sa=t&source=web&ct=res&cd=2&ved=0CBQQFjAB&url=http%3A%2F%2Fwww.bodybuilding.com%2Ffun%2Fbeginner-arm-training-guide.htm&rct=j&q=bodybuilding.com%2C+upper+arm+exercises&ei=mfvWSvrGDs-U8AaGjNnjCA&usg=AFQjCNHeEiWAGFDD42zYL_VqsrdhwJv1BA&sig2=LvaSwM27m__XmXgbA07Wyw

And some of my articles to help, too:

http://hubpages.com/profile/joecseko
Source(s):
I've been lifting weights for 26 years. ASFA certified trainer and sports nutritionist.

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