Hey sorry to inform you but I don't think there are any spot trainings that you can do for those areas. Your best bet is watch what you eat and when you eat. That means no junk food and fatty foods what so ever and try to decrease sugar and salt intake. Instead of 3 big meals divide them into 6 smaller meals throughout the day and no CARBS after 6pm. In addition to that diet you will have to do some sort of cardio exercise. Doesn't matter what you do as long as you raise that heart rate and break a sweat. Here are some more dos and don'ts. Don't work out longer than 45 minutes because your body will go into a catibolic state which means your body will eat your muscles for energy. DO try to take this supplement called BCAA. Its natural and it'll prevent your body from feeding on your muscles (remember that we want to lose fat not muscles). DO NOT STARVE because your body will feed on itself and will be more prone to store FAT the next time you eat. That's it for now if you want more info just let me know. I hope this helps.
Crunches & squats are good, sit on "an invisible chair". Stretch lots to avoid sore and short muscles. Also yoga, if you're interested in it, it tones the body all over and feels very good for the mind too. Otherwise I second hyp65 about nutrition.
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