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How To Eliminate Lower Back Fat

Losing Lower Back Fat

8 Exercises To Remove Stubborn Lower Back Fat

Fat loss happens when you create a deficit between the number of calories you consume through food and drink and the number of calories you burn through activity. Move more, so you burn more calories, and eat less so you’ll lose fat. A 3,500-calorie deficit yields 1 pound of fat loss.

From where that fat falls, however, is not up to you. Your genetics and gender often play a roll. You might notice your legs slim down quick, but your lower back fat roll persists. It’s the luck of the draw.

Keep with exercise and diet, however, and you will eventually lose your lower back fat. Be patient â it might be the last place to drop.

Read more:Lower Back and Hip-Strengthening Exercises

How To Lose Lower Back Fat: 8 Ways To Get Rid Of Back Fat

Lower back fat is one of the most common problem zones, and needless to say, nobody wants love handles. Interestingly, lower back fat tends to be more common in women who naturally hold more fat around their hips and thighs, but can sometimes also be a sign of excess visceral fat in both men and women, which is the type of fat that accumulates around the midsection and is a linked with an increased risk of many chronic diseases.

Focus On Energy And Nutrient

‘Fuelling yourself with energy-dense foods is necessary to ensure sustainable and maintainable fat loss in the long term,’ says nutritionist Jenna Hope.

Hope suggests incorporating the following seven foods into your fat loss diet:

  • Avocados: help you feel fuller and more satisfied for longer
  • Eggs: stabilise blood sugar levels and reduce cravings
  • Chickpeas: high fibre food to help with gut health
  • Almonds: provide a combination of healthy fats and protein
  • Milk: the whey protein in milk contributes to satiety and balanced blood sugar
  • Salmon: oily fish supports healthy insulin function which contributes to a healthy weight
  • Green leafy vegetables: high fibre and packed with micronutrients
  • However, advises Hope, ‘while these foods are helpful in contributing to satiety and managing blood sugar levels, no one food will cause fat loss. Fat loss is a combination of diet, sleep, exercise, lifestyle and stress among many other factors.’

    You can also forget losing back fat fastas we’ve said, it’s about cementing long-term, sustainable habits. Getting rid of back fat in, say, two weeks, might give you a quick-fix, but chances are you’ve a) restricted yourself nutritionally in the process, or b) gone hell-for-leather in the gym and are close to burnout. The upshot? You’ll crave unhealthy foods and become too exhausted to exercise, so the fatty deposits you’ve worked hard to lose will be back in no time.

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    What Causes Back Fat Under The Bra

    Pin on Workouts

    There isnt one specific cause of bra fat. Where and how your body stores fat is unique to you and determined by your genetics.

    Some women happen to have more upper back fat, armpit fat, or lower back fat while others will have more fat in their lower bodies.

    However, fat accumulation is made worse by:

    • poor nutrition,
    • a sedentary lifestyle

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    What Causes Lower Back Fat

    Some people believe that they have a genetic predisposition to storing fat on their lower back, and this is sometimes true.

    Having high levels of testosterone causes fat cells to accumulate around your midsection and prevents fat cells accumulating around your butt and thighs, while having high levels of estrogen has the opposite effect.

    This means that people with high levels of testosterone or low levels of estrogen are more likely to store fat around their waist and lower back.

    However, the only way to gain fat in any area of your body is to eat more calories than you burn .

    In other words, it doesnt matter whether you have high testosterone, low estrogen, or any other hormonal imbalancefat stores cant be increased without the provision of excess energy . .

    You cant get fatter unless you feed your body more energy than it burns.

    This is the immutable mechanism of fat storage that never changes, regardless of whats going on with your hormones.

    Easy Back Fat Exercises You Can Do At Home

    Do you want to learn how to get rid of back fat?

    This post will teach you 15 simple exercises you can do to target your back.

    The best part?

    All of these exercises can be done at home, and you dont need any experience to start.

    Lets get started!


    ***READ FIRST***

    Although I am a doctor, I am not your doctor. This information is for informational purposes only and should not substitute the advice from your healthcare professional. All kinds of exercise and dietary changes are potentially dangerous, and those who do not seek counsel from the appropriate health care authority assume the liability of any injury which may occur. Please read my full Disclaimer for more information. Also, this post may contain affiliate links: meaning I may receive a commission if you use them.

    Ok, moving on.

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    Bhujangasana The Cobra Pose

    One of the most famous techniques to strengthen your back and reduce lower back fat is the Cobra Pose, bhujangasana. It is a great way to relieve any lower back pain you might be experiencing. To achieve effective results and avoid cramps, you should do this slowly.

    What to do:

    • Put your palms flat on the ground near your shoulder and lie down on your stomach.
    • Your toes should point at the wall behind.
    • Take a deep breath of 15-30 seconds and raise your upper body by pressing down on the palm until you feel a slight stretch in the lower back.
    • For 7-10 seconds, hold the position.
    • Inhale slowly and get back in position.

    These best exercises to lower back fat can be done 15-20 times per day to maintain a strong lower back.

    Your Sedentary Lifestyle Could Be Contributing To Excess Fat On The Back Or Maybe It Is Your Unhealthy Diet That Is The Culprit Here Are Tips To Get Rid Of Back Fat From An Expert

    Eliminate Fat in Lower Back and Waist

    While belly fat is easily noticed and literally steals the limelight from back fat, it is no less unhealthy especially if it’s stubborn. Your sedentary lifestyle could be contributing to excess fat on the back, or maybe it is your unhealthy diet that is the culprit and adding to all the bulge. For all you know, your faulty posture too could be a factor that is making your back look bulky.

    How to get rid of back pain

    “While I would love to answer the age-old question of how to get rid of back fat, it’s actually impossible to spot-reduce flab. That’s not necessarily a bad thing, though. If you are serious about firming up your back, you’ll need to decrease your overall body fat, which means you’ll look slimmer everywhere,” says Mukul Nagpaul, founder of Pmf training and PM’s Fit India Movement Ambassador.

    Nagpaul shares some tips to lose back fat:


    One way to reduce body fat is through diet that creates a calorie deficit. A calorie deficit occurs when a person consumes fewer calories than they require to maintain their current body mass.


    Focus on strengthening exercise to help you shape the muscles in the upper, middle, and lower back. Here are some exercises suggested by Nagpaul to try.

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    Nutrition That Supports Your Goals

    Supporting any health or fitness goal with nutrition will give you the best chance of success. Nutrition plays a significant role in how your body functions, repairs, recovers, and adapts to the stimulus of training.

    As well, to lose fat, correct nutrition is vital. You must consume fewer calories than you burn for weight loss to occur, but beyond that, nutrient quality supports your overall health. To build muscle, you must consume more calories than you burn .

    In either case, getting the right amount of calories in the form of protein, carbs, and fats will help you reach your goal. Protein is particularly essential since it is required to build muscle, but it also helps you preserve muscle when you are in a calorie deficit.

    What Can You Do

    You cant spot reduce different parts of your body. But you can reduce the appearance of back fat by making major changes in your life.


    Keeping active will also keep you healthy. And it has the added bonus of reducing the risk of back fat.

    Take stock of your life. If you spend most of the day sitting in one position, you may need to up your activity level.Sedentary lifestyles can contribute to fat accumulation all over the body.

    Your body needs to be able to burn fuel. So get moving.

    Additionally, your body will burn sugar before fat. So you may need to make sure your daily activity levels reach the point of burning fat. That may mean picking up daily workouts, and it may also mean incorporating a healthier diet.

    Eating Habits

    Its tempting to reach for processed and junk food when you get hungry. They are convenient.

    But they are also full of sugar, fats, and preservatives. And eating too much of it can lead to weight gain and back fat.

    Instead, you want to limit your junk food consumption and pick healthy alternatives instead.

    Or consider preparing food yourself so that you have more control of the calories and additives youre consuming.

    Focus on Overall Health

    Finally, back fat may be a symptom of overall weight gain. And this can put you at higher risk for serious health complications like type 2 diabetes.

    So make sure youre getting adequate exercise and watch what you eat.

    These are the major culprits.

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    Do The Right Exercises

    Add exercise in the mix with a healthy diet, good sleep, and other lifestyle changes and you’re on the right path to toning not only your back but your entire body!

    Despite popular belief, when it comes to getting rid of back fat and replacing it with muscle, cardio exercises shouldn’t be your main focus. Prioritize strength training and throw in some cardio, like walking or HIIT workouts, in the mix occasionally.

    So, what are the best exercises for back fat?

    We’ll be giving you five of our favorite and the best exercises for back fat. And don’t worry if you’re new to strength training because these exercises are beginner-friendly and can be done with weights or long resistance bands! The last one is a bit more advanced, but it’s a good one that you should aim to work up to.

    1. Bent-over rows

    If you want to tackle upper back fat, this is your go-to exercise! This exercise specifically targets the muscles in your upper and middle back. Choose the free weights to use based on your fitness levels. You can use dumbbells, a barbell, or a long resistance band.

    For this example, we’ll be giving directions for bent-over dumbbell rows.

    • Grab 2 dumbbells and stand with your feet shoulder-width apart.
    • Bend slightly at the hips, keeping your back straight, and pull the dumbbells up into your chest.
    • Hold for a second and bring the dumbbells back to the starting position.

    2. Lat pulldowns

    3. Bent-over dumbbell flyes

    4. Back extension

    5. Plank with dumbbell row

    Strength Train Your Entire Body Not Just One Area

    6 Moves To Get Rid Of Back Fat

    We learned earlier about losing muscle and the effects of muscle atrophy. So what can you do to get it back? Work the muscles, of course! Without question, exercise is the most powerful intervention to address muscle loss, explains Nathan K.LeBrasseur, Ph.D. from the Mayo Clinic.

    The best weapon against body fat and for a better shape is to strength train your entire body with a special focus on your back. You dont just want to focus on back fat exercises.

  • Muscle tissue is active. The more muscle you have, the more efficient your body is at burning calories.
  • You want muscle on your whole body to be working for you all day long. Be sure to get to those larger muscles, especially legs, since those are going to be more efficient muscles in your body.
  • Target those back muscles in order to see change. While spot-reducing fat doesnt work, it is still true that as you lose fat all over your body, you want to firm up the muscle below the skin in order to create the tighter shape you are truly looking for instead of the jiggle you so dread.
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    Calorie Intake Reduction Program

    Another fastest way to lose back fat is to reduce your calorie intake by creating a deficit of 500 t0 1000 calories per day. Doing so will secure chances of hitting a target of about 2 pounds just in a week. How do you do it? What should you take or avoid? It is simple but needs strict measures including dietary changes.

    Your Diet

    Consume more whole grains, fresh vegetables and fruits.

    If you have to think of fats then it must be unsaturated fats, lean proteins or low fat dairy. On contrary, keep off these categories of foods:

    • Saturated fat foods,
    • Energy drinks for example sweet juices,

    Of course, even the already discussed methods will still be effective in losing fats on your back.

    Include High Intensity Interval Training

    Long distance, moderate-high intensity cardio day after day can actually cause too much stress in the body and increase cortisol, therefore leading to excess low-back fat in some people. Instead, mix in high intensity interval training to your cardio plan. Proven to burn fat more effectively than long duration cardio, HIIT can be adjusted to your fitness level and simply refers to alternating between periods of higher and lower intensity. Studies actually prove that HIIT is useful for burning visceral fat, including low back fat.

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    What Exercises Get Rid Of Back Fat

    Theres one very important thing that you need to understand when it comes to getting rid of fat.

    Exercise will not directly get rid of fat.

    Not in your back, abs, legs, or anywhere else.

    Thats because fat loss is primarily determined by two things:

    • Your diet: The more calories you consume, the less likely you are to lose fat. Exercise can help burn calories, but if you dont pay attention to what you eat, fat loss will never happen.
    • Your genetics: You are unique. Every woman carries fat in different locations. When you begin to lose fat, you may or may not lose it from the spots you desire, at first.

    So the key takeaway is this:

    You need to focus on both dietary changes and exercise to lose fat anywhere in your body.

    These exercises will help you develop lean muscle tone in your back, but they wont help you get rid of the dreaded bra strap fat by itself.

    So with that said, here are the best exercises to begin targeting your back muscles.

    Bent Over Lateral Arm Raises

    Eliminate Fat from Your Lower Back and Waist | Easy and effective Workout

    These lat raises are one of the best exercises to get rid of lower back fat.

    1. On your hands and knees, hold a dumbbell in one hand.2. Put your weight on your hand without the dumbbell.3. Tense your lat on the side holding the dumbbell, raising your arm until it is straight out by your side.4. Slowly lower it back down. This is one rep.5. Repeat on the other side.

    Rear rotations are great for strengthening your rotator cuffs, and for working the back of your shoulders.

    1. Stand with your feet hip-width apart, holding a dumbbell in each hand by your side.2. Bend your elbows to a 90 degree angle, with the dumbbells out in front of you .3. Tense the back of your shoulders to rotate the dumbbells outward to your sides, keeping your elbows in the same place if possible.4. Slowly reverse the motion, bringing the dumbbells back in front of you. This is one rep.

    Front raises will work your trapezius as well as the back of your shoulders.

    1. Stand with your feet hip-width apart, holding a dumbbell in each hand by your side.2. Tense your core and slowly raise one arm up so it is straight out in front of you, with your palm facing the floor. Hold for 2-3 seconds. You should be tensing your trapezius and shoulder as you do this.3. Slowly lower the dumbbell back to your side. This is one rep.4. Repeat with the other arm.

    Swimmers are great exercises to get rid of lower back fat. Theyre a great way to work your whole body whilst giving your lower back a workout.

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    Forget About Spot Reduction

    It may seem counterintuitive, but just because you are working the muscles in a particular area doesn’t mean you are targeting the fat in that region. Instead, as the American Council on Exercise explains, working out can help you lose fat overall.

    When you work out at high intensity or for a long time, your body breaks down your fat deposits into glycerol and free fatty acids. These substances enter your bloodstream and act as fuel for the body to continue the exercise. Unfortunately for those looking to get rid of lower back fat, this breakdown can occur anywhere in the body, not just in the arms, legs, back or other specific areas.

    Furthermore, it’s important to keep the number of calories you burn while working out in mind. The Mayo Clinic states that one pound of fat is roughly equal to 3,500 calories.

    While it may be tempting to increase the number of sit-ups and crunches you are doing to tone your lower back, this isn’t enough to burn massive calories. High-intensity interval training and cardiovascular exercise torch more calories and hence are more effective for fat loss.


    Incorporating strength training, HIIT and cardio workouts into your day and cleaning up your diet can help reduce body fat mass.


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