Sorry to break it to you sister, the truth is, doing 100+ sit-ups every day is not going to give you a six-pack. The media has fed us the lie for long enough, and it’s time to serve you the cold, hard truth. Spot-targeting, or exercising one particular area of the body to remove fat and tone up, does not work. Marketing done for gyms, personal trainers, exercise programs and even supplements, use this myth against you so you’ll buy into what they’re selling. Unfortunately, that’s not the way the body actually works. But don’t worry, there’s still plenty you can do to work towards the aesthetic body composition of your dreams. Let’s break down the science behind this myth and what you can do instead to get the results you’re looking for.
Why Spot-Targeting Doesn’t Work
When it comes to fat loss, many women wonder why certain areas—like the hips, thighs, or belly—seem so stubborn. The truth is, hormones and genetics play a major role in where your body stores and loses fat, and unfortunately, you can’t control that with targeted exercises. Hormones like estrogen, insulin, cortisol, and adrenaline influence how your body stores fat and burns it for energy. For example, estrogen tends to encourage fat storage around the hips and thighs (a pattern common in women), while cortisol, the stress hormone, is linked to more fat stored around the belly. But these hormones affect your body as a whole, not just in one area—so doing endless crunches or pliés won’t make fat disappear specifically from your stomach or thighs.
When your body starts to lose fat, it does so based on your genetic fat distribution pattern—which is why the first place you gain fat is often the last place you’ll lose it. Some women might see fat loss first in their face or upper body, while others may lose it more evenly. It depends on your unique hormonal profile and how your fat cells respond to those signals. This is why two women can follow the same workout and diet plan and see fat loss in totally different places—and at different speeds. So while lifestyle changes like diet and exercise are essential, it’s important to understand that your body’s “trouble spots” aren’t about effort or willpower—they’re about biology. This is why it’s so important not to compare your body with someone else’s or beat yourself up about not losing the weight as quickly as you hoped. There are loads of factors at play when it comes to your body composition. Every body is different and keep in mind that what works for some on their fitness journey, may not be the right fit for you.
So, What Can You Do?
The good news is, all those extra repetitions of exercises you’ve been doing haven’t been in vain—while they may not target fat loss in the areas you’d prefer, they do stimulate muscle growth, which in turn boosts your metabolism and supports overall weight loss. The key is to focus on long-term consistency, knowing that your body will shed fat in the order it wants to, based on how it’s wired. Instead of trying to fight your genetics with spot-targeting, work with your body by training smart through a combination of strength training and cardio, fueling your body with a balanced diet, and being patient with the process. Understanding your hormones and genetics helps shift the focus away from quick fixes and toward sustainable strategies that work with your body, not against it.
Movement We Love For Building Strength
Strengthening your muscles supports your metabolism as previously mentioned, but it also shapes the muscles under the skin, which creates visible change over time, as overall fat reduces. We’ve got some moves to strengthen those areas where women most commonly want to appear toned (not spot-targeting, just creating some definition that will shine through after we’ve been consistent and patient).
- Plié Pulses –To target the inner thighs and glutes we love plié pulses. These babies will burn!
Stand with your feet wider than hip-width apart, with toes turned out at a 45-degree angle. Slowly and controlled, lower into a deep squat. Hold this position, moving only a few inches as you pulse up and down. Complete 15-20 pulses, then return to standing. Repeat 2-3 times.
- Tricep Kickbacks – These are great for defining the triceps and creating toned arms, reducing the appearance of arm flab by building lean muscle. For this exercise you will need dumbbells.
Hold a dumbbell in each hand, bend at the hips with a slight bend in the knees, and lean your torso forward, keeping a neutral spine. With elbows bent at a 90-degree angle, bring each arm back one at a time by straightening your elbow and squeezing your tricep at the top. Hold there for a beat and slowly return to the bent arm position. Complete 10-15 repetitions, repeating 2-3 times.
- Bridges with a Resistance Band – Bridges are great for growing the glutes and hamstrings. Using a resistance band increases the challenge by engaging the hip abductors and fully activating the glutes.
To begin, lie on your back with your knees bent, feet flat on the floor. With your arms on the floor reaching toward your feet, your middle finger should be able to touch your heels. Loop the resistance band just above your knees. Slowly press through your heels and lift your hips toward the ceiling, squeezing your glutes and pushing your knees out against the band. Hold at the top (squeeze, squeeze, squeeze!!!!) for a beat and slowly lower your hips back down and repeat. Perform 15-20 repetitions and repeat 2-3 times.
- Planks – Planks are not only complete core killers, they also activate 70-80% of all the muscles in your body. These are great to strengthen your core, while simultaneously strengthening both small and large muscle groups throughout your entire body.
Start in a forearm plank position (forearms on the floor, elbows directly under the shoulders, legs extended behind you, feet hip-width apart). Now this part is key: unlike the Instagram influencers you see holding a plank and sticking their booty up in the air, you want to suck your belly-button into your spine and tilt your pelvis down so your spine is straight and aligned. Hold this position for 30-60 seconds (or as long as you can!!! …and then one second longer!) Repeat 2-3 times.
Mindset Shift: From Spot Fixing to Body Empowerment
Learning that “spot-reducing” is not really a thing, might not be what you wanted to hear, but it’s important to take note of the small signs of progress you see on your fitness journey. Less fatigue? Better posture? Balance? Strength? Confidence? These are all signs you are on the right track and moving forward! Keep at it and be patient! With consistency and patience, results will always follow. Maybe not where and when you would prefer, but they will come. Just because we can’t control where you lose fat doesn’t mean you’re not making powerful changes.
Now that you know the truth about spot-targeting, it’s time to embrace a holistic approach to fitness. Let go of unrealistic expectations, and focus on what you can control: your effort, your consistency, and your mindset. When you trust the process, your body will change in ways that are sustainable and rewarding. We’re right here with you celebrating every small victory along the way!
