One of the most unfortunate myths is certain exercises can spot reduce fat. Sadly, short of getting liposuction, there really is no way to specifically target where we want to lose fat. However, what we can do is target specific muscle groups and combine those exercises with a strong cardio program so when the fat is gone, the muscle beneath is toned and strong. Here are some exercises to define the areas that seem to store the most stubborn fat.
Model Photo
- The Arm Flab
Even the leanest of women seem to retain a small amount of body fat right underneath their arms. Tone that area up by working the triceps twice a week. Rope push downs, close grip bench press, and assisted dips can really add some nice definition to the back of the arms. - Under Booty
You probably have not heard this term before since there is no real word for that unsightly fat that accumulates right beneath the buttocks. But you know what we're talking about and the way best way to tackle this issue is to target the glutes and hamstrings, for a nice lift. Long stride lunges, Romanian deadlifts, and deep weighted squats are the best way to tighten up that area. - Chest Fat
The only way to completely diminish the fat in this area seems to be breast augmentation but you can smooth it out significantly by defining the pectoral muscles that lie below. Pushups, dumbbell chest presses, and dumbbell flys can be extremely helpful for this. Make sure to lift as heavy of weight as you can but still use good form. - Saddlebags
Acting as a cushion around the bone, these pockets of fat really know how to stick around. The best way to take them off seems to be to lose weight in general but you can tighten up the overall appearance of your pelvic region, especially the hips by working your outer glutes and your abductors. Throw in some more lunges, and the abductor machine into your leg workout day.
As always, a clean diet and consistent cardio plan will complement these exercises and make them more effective. Even though it may seem like we don't have a lot of control over the way we look, it doesn't mean we have no control at all. Incorporate some of these moves into your workouts to sway the odds in your favor, because we all look better with more muscle than fat.
