If you’ve ever cranked out endless crunches hoping for a six-pack or done set after set of donkey kicks expecting a perfectly sculpted booty, we’ve got some unfortunate news for you: spot reduction is a myth. Yet, this idea is everywhere.
“It’s such a common belief in the fitness industry,” says obé instructor and strength training expert Olivia T. “Honestly, I wish it were true!” But it’s not. While it may make sense: “Ab exercises should give you abs, right?” It’s a little bit more complex than that.
Let’s explain some of the science surrounding fat loss and why spot reduction isn’t actually possible.
What Is Spot Reduction?
Spot reduction is the idea that targeting a specific muscle group with exercises will burn fat in that area. Think: doing 100 sit-ups to lose belly fat or only doing lateral raises to try to lose arm fat. Unfortunately, science (and experience) says otherwise.
Fat loss happens systemically, not locally. “You can’t outsmart where the body decides to lose fat,” says Olivia. “It’s usually based on genetics and overall body composition.”
When you work out, your body pulls from fat stores as a whole, not from the muscle group you’re working. That’s why doing an ab workout won’t necessarily burn belly fat—it’ll just strengthen the muscles underneath.
Why Spot Reduction Is a Myth
The main reason spot reduction doesn’t work? Your body—not your workout—decides where to burn fat.
Fat loss is influenced by genetics, hormones, and overall body composition. For example, some people naturally store fat in their hips and thighs, while others carry more in their midsection. That’s why some people can get pretty lean but still won’t have visible abs—they probably genetically store more fat there.
Ultimately, you can’t choose where the fat comes off first, no matter how many targeted workouts you do.
Instead of spot-reducing, the most effective approach is focusing on overall fat loss through a combination of strength training, cardio, and nutrition.
Here’s what you can do instead of spot reduction for more science-backed results.
What to Do Instead of Spot Reduction
Olivia puts it best: “The most effective way to reduce fat in a specific area is through overall fat loss via a calorie deficit and strength training to make those muscles pop!”
If you want to reveal muscle definition in your body, here’s the formula that actually works:
Strength Training – Building muscle helps define and shape your body, making areas like your abs, glutes, and arms look more defined once fat is reduced. Check out obé’s strength training options.
Cardio & NEAT (Non-Exercise Activity Thermogenesis) – Activities like walking, dancing, and strength circuits help create an overall calorie deficit, which is key for fat loss. Dancing is a fun and effective fat burner—check out our dance cardio classes.
Balanced Nutrition – Eating whole, nutrient-dense foods supports muscle growth and recovery while helping you maintain an effective energy balance.
Patience & Consistency – Fat loss takes time, and everyone’s body responds differently. Stay consistent, and results will come.
READ MORE: Know Your Macros: Nutrient Breakdowns for Different Health Goals
Redefining Your Fitness Goals: Don’t Let the Spot Reduction Make You Feel Hopeless!
The fitness industry often sells “change” over acceptance and maintenance, making it easy to chase an unrealistic standard. But the truth is, fitness doesn’t have one look. “Being fit and healthy doesn’t mean you have to have abs, a tiny waist, or huge glutes,” says Olivia.
If you find yourself chasing an old version of yourself—maybe a pre-baby body or a time you felt the most “fit”—pause for a second. Olivia asks, “Do you have any old photos of yourself that you look at or refer back to as the time when you had the ‘perfect body’? And do you remember what you actually thought of your body at the time?”
For many, the answer is eye-opening: I thought I hated my body then, but looking back, I realize how great I looked. I’d do anything to go back.
Instead of repeating the cycle of dissatisfaction, try this: look at your body now with the same appreciation you’d have years from now. Your strength, endurance, and health are worth more than any aesthetic goal.
There Aren’t Shortcuts, Just Stepping Stones
There’s no shortcut to sculpting your dream physique—but the good news is, you don’t need one. Instead of chasing spot reduction, focus on strength, movement, and consistency.
Most importantly, redefine what fitness means to you. A strong, healthy body isn’t about “fixing” certain areas—it’s about feeling your best in the body you have right now.
Ready to train smarter? obé’s strength, cardio, and mobility classes are here to help you build a balanced, powerful body—no spot reduction needed. 💪🔥
READ MORE: Fact Check: Can You Really Form a New Habit in 21 Days?
Leave a Reply