Spot Reduction: Fact or Myth?

Before we get to that, let’s talk about posture.

Posture is very important. The spine curves slightly backwards where it joins the pelvis. This is called LORDOSIS. At chest level where the ribs meet the spine, it curves slightly forward. This is called KYPHOSIS. Posture issues that may occur and could hinder your work outs:


With a flat back, there is an absence of lordosis, or kyphosis, or both. When you have a flat back, there is difficulty with standing up straight. It can also cause chronic pain in the back and stooping of the body.


Sway back (which is also referred to as lordosis) will cause the whole pelvic area to shift forward, the spine bending back sharply.


The spine bends to the side abnormally.

Any of these conditions would require a trip to the doctor first and foremost. However, there are postural corrective movements you can do. A job that requires you to sit for long periods of time can cause lordosis in the spine, and you might have poor sitting posture. This may be alleviated by strengthening the abdominal muscles, the hamstrings, as well as the hip flexors.

Working your core is essential to proper posture. While in an fitness class, you may hear the instructor say, “Tuck your belly in” or “Engage your core and keep it strong”. While standing, bring your stomach in and you’ll notice an instant different in your posture. Your back lengthens. Your shoulders square off. Also, reminding yourself to keep your belly tucked in can be an instant way to work on strengthening your core.

So, can you spot reduce fat in an area, like your abs, or your thighs? From everything I’ve read (and from what I’ve experienced) it’s a myth. I am dealing with that situation right now. Even though I’ve been working out a number of hours in the week, I don’t feel as though there has been much change in my body. I’m not nearly as toned as I would like to be, even though I do hundreds of stomach crunches. In order to decrease the fat that has been stored in the body, you have to do more than just “feeling the burn”. Working out and eating right go hand in hand. The calories you eat in a day must be less than what you work off  in a day (which isn’t always the case for me). While stomach crunches will increase the muscle strength in my abs, they will not specifically burn the fat in the area.



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