We all have trouble spots — those annoying areas of our bodies where genetics is always in a standoff against our best efforts at diet and exercise. And yes, if they’re perennial problem areas, they’re not going to fall in line with your desired results right away. But take heart: You do have the power to change them, if you’re persistent and you know what you’re doing. Let’s take a closer look at a few of the most common.
#1. Dump a Double Chin
This notoriously annoying area is unique in that it often sticks around regardless of your body fat percentage or how in shape you are overall. Often, an extra fat deposit in this area (technically called “submental fullness“) isn’t the result of too many carbs or not enough Spin® classes. For many, it’s hereditary or simply the way that your facial anatomy is structured. In any case, it can be especially tough to make progress in this area with diet and exercise alone.
If yours is really bothering you, a clinical treatment like CoolSculpting® can help. Calgary skin clinic ReNue explains that the technology specifically targets fat cells, taking advantage of their susceptibility to cold temperatures. The act of freezing them triggers a breakdown of the cells themselves, and the body then gradually removes them. Once they’re gone, they’re gone for good. Best of all: CoolSculpting is an in-office treatment that can take as little as 30 minutes, letting you get back to your day as soon as it’s over.
#2. Bump Up a Flat Butt
Unlike extra chin fat, you don’t need to visit a physician to add volume to your butt. Glutes are especially responsive to exercise, and you can create a big improvement in the curvature of your derriere with some judicious moves at the gym. Fitness magazine lists a few of our favorites, including hip-lift progression and a couple variations on the classic squat. If you’re not happy with what you’ve got to work with, you can fill in the gaps yourself.
#3. Get Your Tickets to the Gun Show
There are countless ways to beautiful, toned arms, but our favorite might be a little unexpected: yoga! Many of yoga’s dynamic asanas, or poses, engage multiple parts of the arms, even the muscles you might not necessary engage with a pair of barbells. If you’re looking for a class to help out, Vinyasa or Power Flow classes are always a safe bet. If you’re rolling out the mat at home, try to construct a sequence that gets you upside down a fair amount. Whenever your arms are the point of balance and support, you can bet that you’re giving them a great workout.
One more thing: Yoga isn’t the path to “big” arms, but it can create lean, toned, strong arms that look great in whatever you wear.
#4. Bring Your Own 6-Pack
High-intensity interval training, also known as HIIT, can be tough – but seriously worth it. Unlike dieting on its own, HIIT in conjunction with a healthy diet shrinks fat deposits, not muscle. The concept is straightforward: Go for maximum exertion in a short amount of time, effectively squeezing in an entire workout’s worth of cardio into about 15 minutes or so. This pushes you into the anaerobic zone, speeding up calorie burn, improving your metabolism, and triggering your fatigued muscles to repair and rebuild.