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How To Lose Fat On Lower Back And Love Handles

Back Exercises On Your Back

How to Lose Love Handles and Lower Back Fat (DO THIS 1 EXERCISE!!)

Now we transition to lying down on our back.

Here are the best back exercises while supine.

Bridge Press Ups

The bridge press-up is a great way to improve your mobility while developing your back muscles.

It is also a great way to train your core muscles.

This exercise does require good mobility but that doesnt mean you cant train it.

Just work with whatever range of motion you possess.

Heres how it looks:

  • Lie on your back with your knees bent and feet flat on the floor.
  • Place your hands palm down by your head, with your fingers pointing away from your body.
  • As always, squeeze your glutes and brace your core before each repetition.
  • Press your hands down into the ground as you lift your butt off the ground.
  • The ultimate goal is to straighten your elbows completely at the top of the movement.
  • Slowly return back to the starting position and repeat.

How many repetitions should you do?

  • 10-12 repetitions per set

Supine Bodyweight Flys

The supine bodyweight fly is one of the best exercises for targeting the posterior deltoids and the upper back.

While it may look simple, dont underestimate how challenging it could be.

Heres how it looks:

  • Lie on your back with your knees bent and feet flat on the floor.
  • Place your arms directly out to your sides with your elbows straight and thumbs up toward the ceiling.
  • Next, press your fists down into the ground to elevate your upper back off the floor.
  • Hold this contraction for 2-3 second before releasing the tension.
  • Repeat.

For Guys: Lower Back Love Handle Body Fat

Ok, so BF has gone down over the year and past few months I’ve been at maintenance/recompNow starting my cut again and noticed the real noticeable fat is at my lower back and love handle side.Most guys complain with their stomach .. people who cut well did you have this problem too?Maybe I’m at that squishy fat stage on that .. hopefully .. bugging the hell out me.

Down 15% BF Up 6 % Muscle in 7 months Maint / Recomp Aug/Sep/Oct ’11 – fat loss / cut Goal: 1 lb every 5 days / My Fat Stack: Fish Oil, Olive Oil, Flax, PB, Eggs, Almonds, Almond Butter, CLAMy Protein Stack: Chicken, Lean Steak, Deli Turkey, Fish, Egg Whites, Greek Yogurt, Cottage Cheese, ON Whey

  • 03-31-2011, 04:56 PM#2
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    Originally Posted by sid007Ok, so BF has gone down over the year and past few months I’ve been at maintenance/recompNow starting my cut again and noticed the real noticeable fat is at my lower back and love handle side.Most guys complain with their stomach .. people who cut well did you have this problem too?Maybe I’m at that squishy fat stage on that .. hopefully .. bugging the hell out me. absolutely, I just dropped a lot of fat and look pretty slim from the front now, then when I turn to the side you can see that back/handle fat. I saw a pic of a model who was lean and saw that on him too check it out

  • 03-31-2011, 05:05 PM#3
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  • 03-31-2011, 05:11 PM#4
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  • 03-31-2011, 05:27 PM#7
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  • 05-19-2013, 05:47 PM#10
  • Lose Your Love Handles Workout

    • Warm up for 5-10 minutes.
    • Repeat each exercise, 15 times, to complete 1 set.
    • If an exercise is shown only doing one side make sure you do 15 reps on BOTH sides.
    • Do 5 full sets of all 6 exercises to complete the workout.
    • Cool Down with some light stretching.
    • I recommend doing this workout twice a week along with my Total Transformation Program.
    • I used an 8-pound weight.
    • If 15 reps are too difficult with 8 pounds you can use 5 pounds. If its too easy you can use 10 pounds or more.
    • Whatever amount of weight you choose, make sure you can still do the exercises with proper form as shown.
    • One rep with proper form is better than 10 reps with sloppy form!

    These love handle exercises only work, if you work it. So work it! Youre so worth it!

    Did you feel the burn? What exercise was your favorite? Leave me a comment and let me know. I love hearing what you think!

    Hugs and Love

    Your Coach and Biggest Cheerleader


    P.S. If you liked this workout, try this Workout Targets the Love Handles. This Workout Helps get Rid of Love Handles, too. My Hourglass Workout! Itll help you sculpt and little waist and boost your buns. When you slim down the waist and boost the glutes, it can help make the love handle area look smaller.

    P.P.S. These exercises train the muscles in the love handle area but its impossible to spot reduce fat. To reduce your love handle fat faster, its best to follow a meal plan and complete workout program.

    Results using my Total Transformation Program

    Recommended Reading: Why Does My Lower Back Hurt In The Morning

    Best And Fastest Way Workout And Diet Combination

    How can you lose fat from back fast? One of key factors is to focus on muscle toning with quality strength training and cardiovascular exercises. Both diet deficit and workouts must be keenly be followed and adhered to since there is no single manner or best way to get rid of it quickly.

    Before you begin any regimen to fight fat on your back get more information from your doctor to avoid mishaps and distractors to smooth flow of your routine.

    Melt Love Handle Fat With This Workout

    Home Exercises For Abs And Love Handles ...

    Love handles are a hard body fat to lose, but with these total body strength training & cardio workouts, and a healthy diet, you can lower overall body fat and lose it for good.

    The exercises below also target the core muscles specifically the obliques, lower back, and abdominals. Firming these particular muscles can help tighten up muscles in this specific area. These exercises combined with a proper diet, and possibly a reduction in caloric intake, can make a significant difference in your body composition.

    Getting rid of fat from the love handle area can be tricky. The muscles in the lower back attach to the spine and pelvis in different directions. Some of the muscles run up and down. Some are diagonal.

    Ive found that the best exercises for love handles target and tighten the lower back muscles from all different angles and directions. Hint: thats what these exercises do and why theyre the best!

    When these exercises are done together in one workout, they cinch all of the muscles in tight like a waist trainer, reducing the appearance of love handles and the waist. WOO!

    Thats how were going to target, tone, and suck in all the muscles that wrap around the love handle area like a corset. Please see the video above for demos on how to do each move.


    Instructions: Complete 15 repetitions of each move. Repeat for 3 sets.

    Side Plank Lifts:

    Plank Dips:

    Heel Touches:

    Ab Bikes:

    Side Crunch:

    Windshield Wipers:

    Your trainer and friend,

    Also Check: What Can Cause Severe Lower Back Pain

    Targeted Diet And Exercise Plan

    If you’re committed to losing 2 to 4 pounds in two weeks, here’s what you need to do:

    Reduce your calorie intake by 500 to 1,000 calories per day – Determine your daily calorie needs, then carefully monitor your calories consumed to make sure you don’t go over your limit.

    Engage in cardio exercise most days – Running, swimming, biking, dancing or any activity that gets your heart rate up helps you burn more calories and increase your calorie deficit. Daily exercise is ideal, but fit in as much as you can.

    Do high-intensity cardio exercise – Up the intensity of some of all of your cardio sessions to burn more fat around your midsection. A study published in 2009 in Metabolic Syndrome and Related Disorders found that high-intensity exercise burned more abdominal fat than moderate-intensity exercise even when total calorie burn was the same.

    High-intensity interval training, or HIIT, is a type of high-intensity cardio that may help you torch even more calories in a shorter time. Alternate periods of intense exercise, such as sprinting, with equal periods of recovery such as walking or jogging.

    Eat a clean, whole foods diet – Step away from the cupcakes. If you really want to lose fat around your midsection in two weeks, cut out all sweets. With them, banish refined and processed foods and sugary beverages . Really, all of them. Eat fresh fruits and vegetables, whole grains, lean meats and fish, vegetable oils and low-fat dairy.

    About Lower Back Fat And Love Handles

    This pinchable fat of your love handles and lower back is likely subcutaneous fat that sits just under the skin and can be notoriously stubborn to lose. Subcutaneous fat may be unsightly and annoying, but it’s far less dangerous than the firmer visceral fat that expands your middle.

    Your love handles and low back fat may have become more noticeable lately as visceral fat widens your waistband. This fat weaves in and around your internal organs and releases inflammatory compounds that increase your risk of type 2 diabetes and heart disease. A good indication that you have too much dangerous visceral fat is if your waistband measures greater than 40 inches as a man or 35 inches as a woman.

    Also Check: Are Epidural Injections For Back Pain Safe

    The Best Exercises For Love Handles

    Wood Chop Exercise

    Start with your feet shoulder-width apart, and your knees slightly bent. With a weight in your hand, start with your arm across your body, holding the weight with both hands next to the opposite hip. Bring your arm up and diagonally across your body. This works the muscles on your sides where your love handles are. Make sure you are using your core to move the weight, not just your arms.

    Windmill Love Handle Exercise

    Stand with your feet shoulder-width apart. Hold weights as shown. Bend to the side the weight is on and try to take the weight to the floor, and then come back up. If you place your hand on the side that you dont have the weight on, you should be able to feel the muscles engage.

    Side Plank Exercise for Love Handles

    Lay on your side using your elbow for support. Make sure your elbow and shoulder are in a straight line. Spread your palm out to allow for better support. Put your feet on top of each other and lift up. Hold the position for as long as you can.

    Superman Exercise

    To do the superman exercise, lay on your stomach with your hands and legs extended. Youre then going to lift both your upper and lower body so that your upper torso and your legs come off the ground. Repeat until you feel the burn. Once you feel the burn, do 5 more.

    Bicycle Crunch Exercise
    Russian Twist Exercise

    Here are the love handle exercises again in order so youll know how to do the workout

    Reverse Lunge And A Twist

    How To Lose | Lower Back Fat Love Handles

    What you stand to get from this workout goes beyond slimming your lower back.

    You will also be working your thigh muscles.

    The lunge and twist will activate the muscles in your abs and stretch it as well.

    Here is how to do it:

    • Stand with your spine stretched and your legs are hip-width apart. Then place your hands on your waist
    • Step backward with your right foot and lower your knee into a lunge.
    • While in that position, twist your upper torso without moving your legs.
    • Rise to the starting position and switch to the other leg and do the same set of movements. This completes one rep.
    • You will do 3 sets of 10 to 15 reps per set.
    • Get into a high plank position with your arms locked at the elbow.
    • Keep your back straight and your core tight.
    • Your feet should be hip-distance wide.
    • Now, jump your legs apart from each other.
    • Jump them back together and continue alternating this.
    • If you feel pain on your hips, you can lower yourself onto your forearms.
    • Continue this for 60 seconds before taking a good rest.

    Read Also: What Organ Is In Your Lower Left Back

    Back Exercises With A Resistance Band

    All of the exercises up to this point could be done with zero equipment.

    But I think there is one investment you should make to really increase the number of back exercises you can do.

    Get yourself a pair of resistance bands!

    Bands are such an easy way to add resistance, difficulty, and variety to your training.

    The best part?

    They are really affordable and lightweight. That means you can take them anywhere and get a great workout in.

    Now lets get to the exercises.

    Band Pull Aparts

    The first exercise is the band pull apart. This exercise is really simple, yet very effective at helping to improve your posture, and activate your upper back muscles.

    I suggest you start with the lightest band first.

    Heres how it looks:

    • Grab both ends of the band and hold it up by your chest.
    • Keep your palms facing up toward the ceiling.
    • Next, pull the band apart without bending your elbows.
    • Keep going until the band touches your chest
    • Hold this contraction by squeezing your upper back muscles together.
    • Slowly release and repeat.

    How many repetitions should you do?

    • 12-15 repetitions per set

    Band Seated Rows

    The next exercise is the seated row. This exercise is similar to the one you would do at the gym, but instead, you can do it from the comfort of your own home :).

    Heres how it looks:

    How many repetitions should you do?

    • 12-15 repetitions per set


    Last but not least is one of the best exercises of all time.

    This includes your glutes, hamstrings, core, low back, and upper back.

    You Stick To Cardio Exercise Exclusively

    Don’t get us wrong, cardio can help you burn calories and lose weight, but if you want to slim your hips, you’ll have to lift some iron, too. “Cardio activity may work to burn calories, however, it won’t necessarily target the specific area you’d like to lose from. Although you can not spot reduce, targeting certain areas with weight training may help to build lean muscle mass, decreasing overall fat, explains Kaufman.

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    Actually Consider Sleeping 8 Hours

    If you stay up late, youre probably watching TV, wasting time online, and eating junk. All of which contribute to an unhealthy lifestyle thats broadening your waistline. Not only that, its difficult to build muscle and burn fat without adequate sleep Sleep is when most of your hormones, such as growth hormone and testosterone, are released. Fatigue, on the other hand, undermines your ability to eat right and train hard, thus raising your level of body fat.

    How To Get Rid Of Love Handles In 3 Days


    In an attempt to get rid of side fat fast, most people, try to target the side of their waist with endless crunches and other abdominal moves.

    You may ask how to lose your muffin top for good, you will need to combine diet with exercise and change your lifestyle.

    Please see below simple ways to help get rid of your side fat in 3 days and scroll down to access our printable PDF and demo video.

    Also Check: How Should I Sleep For Lower Back Pain

    Ab Workout: Kiss Love Handles Goodbye

    Make these five exercises part of your plan to tone waist and hips:

    1. Bicycle Crunches: This exercise will work your internal and external obliques as well as the rectus abdominis , Keigher says.

    • Lie on your back, knees bent.
    • Place hands behind your head without interlacing your fingers. Lift your head slightly.
    • Twist so that your left elbow goes toward your right knee while you extend your left leg.
    • Pull your leg back in and extend the other leg, twisting so that your right elbow goes toward your left knee.
    • Build up to 3 sets of 25 reps each.

    2. Standing Trunk Twists

    • Stand with your feet about hip-width apart.
    • Keep hips and legs facing forward as you twist to the right, extending your left arm out to the right.
    • Twist in the opposite direction , extending your right arm out in a punch to the left.
    • Aim for 100 repetitions.

    3. Lying Leg Twist

    • Lie on your back with your arms stretched out to the sides, hands flat on your mat.
    • Lift legs and bend knees so that your calves are parallel to the floor and your thighs form a 90-degree angle with your torso.
    • Lower both legs together to one side so that your outer right thigh touches the ground on the right side, maintaining the 90-degree angle.
    • Return them to center and then lower to the other side so that your outer left thigh touches the ground.
    • Build up to 3 sets of 25 reps each.

    4. Side Planks: This exercise strengthens your core, in the front and the back, Nasser explains.

    5. Seated Russian Twists

    Lower Back Fat: Lifestyle Changes To Help You Get Rid Of This Unsightly Extra Fat

    Do you see the fat that spills over the top of your pants in the back? That is the lower back fat, the focus of this article. Also referred to as love handles, lower back is the skin area that extends outwards from the hips .Another kind is upper back fat which spills over the back of the bra strap, while mid-back fat folds near the back of the waist . The unappealing fat on your lower back may make you feel uncomfortable and lower your self-esteem therefore, you may think that it is time to get rid of them once and for all, using safe, affordable, and effective ways.

    Do you have lower back fat and are looking for ways to get rid of it? Now that you have identified that your issue is your lower back fat, it is time to find the best solution. The lower back is made up of the erector spinae muscle, while the upper one has trapezius and rhomboids, and the middle one latissimus dorsi . You can get rid of lower back fat using non-surgical methods that will bear great results in the long run.

    Also Check: How To Relieve Lower Back Pain From Pinched Nerve


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