Lorraine Kelly
You could be putting in the effort, eating well and working out regularly, but some stubborn areas just won’t budge.
Whether it’s the lower belly, upper arms, or hip dips, many people feel stuck when certain parts don’t seem to respond to exercise, even when you’re working harder than you’ve ever been.
But the truth is, it’s not about working harder. It’s about working smarter. While you don’t have to change your effort, you may need to change your approach to get the results you want.
That’s why I chose to speak with Joanna Dase, a global fitness expert and founder of Curves, who breaks down 7 reasons why certain areas of the body resist toning, and what you can do instead to see real, sustainable results.
1. Genetics play a bigger role than you think
Your body’s fat distribution is largely genetic. Many people find it hard to tone their abdominal and hip areas, especially if they have a pear-shaped body type. Whereas mesomorphs, those with a naturally athletic build, notice the initial results of their workouts in their belly area.
Some people already begin losing their belly fat during puberty, while others tend to shed it from their face and arms.These patterns are heavily influenced by genetics, age, and sex. This is why understanding your natural body type and rhythm helps you set realistic expectations and focus on improving strength and health rather than chasing unrealistic ‘spot tone’ goals.
2. Spot reduction is a myth
Despite what social media and many fitness influencers might suggest, you can’t burn fat in only one specific area of your body. Fat loss and toning happen systemically across your entire body. In reality, it requires a strategic mix of movement, nutrition, and recovery.
While you can build stronger muscles underneath with targeted exercises like crunches or leg lifts, the layer of fat on top won’t just disappear without full-body effort.
A comprehensive 30-minute full-body workout that combines strength training, cardio, and stretching will gradually help you build muscle, burn fat, and tone-up target areas, making it more sustainable in the long run.
3. You might be overtraining that area
Contrary to popular belief, only working on a single area can do worse for your body. Instead of your desired toning, it can lead to muscle inflammation, water retention, or even mild injury. It can also cause extreme fatigue, stalling your progress.
The truth is that smaller muscle groups such as the abs, calves, and arms might need time to recover. Overtraining can prevent muscle growth, reducing the aesthetic improvement you’re aiming for and straying you farther away from your fitness goals.
I would recommend joining a local fitness club where you can get support and guidance from a dedicated coach or trainer who can help you achieve your goals safely and effectively. Remember, it’s progress over perfection.
4. You’re neglecting full-body strength and resistance
If your workouts tend to focus on isolated movements or only cardio, it can leave major muscles underutilised. Exercises like squats, rows, and deadlifts (otherwise known as ‘compound strength exercises’) engage multiple muscle groups at once.
They work both the upper and lower body muscles through a single repetitive movement, activating more muscle fibres. Additionally, this practice increases your body strength, leading to better metabolism and faster fat burning over time.
By adding strength training exercises to your workout routine, you’ll feel and see changes in stubborn areas quicker, even when you’re not directly targeting them.
5. Hormones may be holding you back
Hormones can play a significant role in where your body stores fat and how easily you lose it. High cortisol (‘stress hormone’) levels can lead to increased fat retention, particularly around the belly and hip areas. This can be due to daily pressures, disrupted sleep or life transitions, like puberty or menopause.
Conditions like polycystic ovary syndrome (PCOS) can also make the body more resistant to weight loss. Experiencing hormonal imbalance doesn’t mean you’re doing anything wrong. Your body may just need support beyond exercise.
Addressing these underlying hormonal factors through healthy lifestyle changes, such as a proper diet and better stress management, can help reset your progress and get you back on track. Always speak to your GP and fitness trainer for personalised guidance.
6. Your diet may be ‘clean,’ but not supporting your goals
‘Healthy eating’ is different from ‘goal-specific nutrition.’ In fact, even the healthiest meals can fall short if they’re not aligned with your fitness goals.
You could be eating salads and drinking smoothies every day, yet still miss out on essential macronutrients like protein to balance your blood sugar levels. Instead of simply focusing on calorie deficits, you should follow a nutritional diet that supports muscle recovery and body recomposition, such as healthy fats and controlled carbs.
Start your day right by trying out easy, healthy breakfast recipes, as these also act as fuel for your workouts and recovery.
7. You’re not prioritising recovery
Surprisingly enough, muscles don’t tone during workouts. In reality, they tone during recovery. If you’re not getting enough rest after exercising, your body could remain in a state of stress.
The tell-tale sign is usually inflammation, which prevents fat loss and muscle growth no matter how intensely you may be working out.
Your body needs downtime, so make sure you’re getting enough sleep and always staying hydrated.
Remember that recovery is just as important as the training itself. If you’re feeling stuck, it may be time to step back, not push harder.
