The spot reduction myth. Why 100 sit-ups will not flatten your tummy

Where the idea comes from

It feels logical. If you work a muscle, the fat sitting on top should melt first. Fitness adverts, vibrating belts and waist trainers have sold that idea for decades. Studies that measured fat before and after targeted training have found little or no extra loss in the worked area compared with the rest of the body.

How the body really draws on fat

Stored fat is a shared energy bank. When you use more energy than you eat over time, the body takes from many stores at once, not just from the muscle you are moving. Hormones, age and sex influence which stores give way first. That is why 2 friends on the same plan can slim in different places.

What targeted exercise does do

Training a body part is still worthwhile. It builds and firms the muscle underneath, improves posture and can change the shape of an area once the fat above it thins. So keep the planks and the squats. Just do not expect them to work alone.

A simple formula that works for any area

• A plate built on vegetables, protein and wholegrains. The NHS guide on understanding calories explains why the balance of energy matters.
• Daily movement. Brisk walks, cycling the Guild Wheel, dancing in the kitchen. The NHS lists the health benefits of exercise beyond weight.
• Whole body strength work twice a week. Squats, lunges, press ups against a wall.
• Patience. Stubborn places are often the last to change.

Each area, its own guide

We have written separate articles for the places people ask about most. Read slimmer thighs, toned arms and slimmer hips for specific ideas. Each guide explains why that area behaves the way it does.

Gadgets and creams

Slimming belts, sweat suits and fat burning creams may make you sweat or feel tight for an hour. They do not remove fat. Save the money for good walking shoes.

Measure the whole picture

Instead of staring at 1 area in the mirror, track a few markers every 2 weeks. Waist, hips and how your favourite jeans fit. Progress often shows in places you were not watching.

Help with the bigger picture

The coaches trained in nutrition at the club support members daily and help them focus on the habits that change the whole body. A free assessment is a good way to see where you are starting from.

This article does not replace the advice of your GP or a health professional.