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How To Lose Lower Back And Belly Fat

Belly And Back Exercises

LOSE BELLY and BACK FAT in 14 days | Free Home Workout Program

Focus on strengthening your rectus abdominis and oblique muscles in your belly and your erector spinae muscles in your back. Perform three sets of 12 repetitions for each exercise.

Do crunches to work your rectus abdominis muscles. On your back with your legs bent and feet flat on the ground, place your hands behind your head and slowly crunch your head and shoulders off the ground.

Perform a bicycle crunch to work your internal and external obliques. With your head and shoulders off the ground and your legs lifted and bent to a 90-degree angle, twist your right shoulder toward your left knee as you extend your right leg straight and about 6 to 8 inches off the ground. Pause before completing the repetition by twisting to the other side.

Strengthen your erector spinae muscles with an exercise called a superman. Lying flat on your stomach with your arms extended straight above your head and your legs straight, lift both your arms and your legs off the ground simultaneously. Be careful not to arch your back. Slowly lower back down to the ground.


Keep a food diary to track all of the food you eat each day. Making yourself accountable for all of the calories you consume can help you decipher meals or snacks where you need to cut back.


Get clearance from your doctor prior to beginning any new workout plan.

You’re Consuming Too Much Sugar

“If your diet consists of lots of sports drinks, sugar-sweetened drinks like fizzy coca cola and flavoured waters, or sugary foods like chocolate and cakes, it will make losing weight harder,” Dr Luke reckons. He also explains that while whole fruits and vegetables are undoubtedly good for you, they can also sometimes cause weight gain if you eat too much, as they have high levels of natural sugars in them. “Low-fat food options might have high amounts of added sugar in there too, so make sure to check the food label”, he warns.

Plus, cutting back on the amount of simple carbohydrates you eat, like pasta and bread, and substituting for healthier alternatives, like courgetti, could help with weight loss. “It wont be easy, but by dropping your overall carbohydrate intake , you will have the best chance of tackling your belly fat,” shares Dr Luke.

However, Emily has a slightly different take on this one. She explains that, while Dr Luke isn’t wrong in saying that, nutritionally speaking, the above foods aren’t as nutritionally-dense, they won’t ultimately affect weight loss if you’re still maintaining a calorie deficit. “I’m a big believer that you don’t need to cut out foods or become consumed with ‘good’ and ‘bad’ labels when it comes to your nutrition,” she shares.

See, you don’t have to cut out the foods you love. It’s all about moderation.

You Haven’t Got The Right Exercise Balance

With all the different tips out there, it can be tricky to understand exactly which exercises work the best. “HIIT is great for fat burning and will get your heart rate up, but I’d also recommend including strength and resistance exercises too,” shares Dr Luke. “Try lifting weights, using resistance bands or using the weight machines at the gym as these will increase your metabolism to help with weight loss, and increase your muscle strength. It’s important to mix-up your whole-body workouts so you don’t get bored.”

Read Also: How To Ease Lower Back Pain In Bed

Do A Lot Of Heavy Compound Weightlifting

Most guides on how to get rid of lower back fat recommend you do specific lower back fat exercises.

This is wrongheaded because you cant spot reduce fat.

Research shows that exercising a muscle group increases blood flow and lipolysis in the area, but not enough to noticeably reduce surrounding fat stores.

What you can do, though, is reduce your body fat percentage.

That is, you can reduce the total amount of fat youre carrying around, and this will inevitably cut into the fat thats clinging to your lower back.

And the best exercises for reducing your body fat percentage are compound exercises.

If you want to maximize the fat-burning effects of weightlifting . . .

Lying Alternate Toe Taps

Pin on Exercises

Target Rectus abdominis, obliques, and glutes

How To Do
  • Lie on the mat and lift both your legs at a 90-degree angle.. Extend your hand up, lift your head and upper back off the floor, and engage your core. This is the starting position.
  • Curl up and try to touch your left foot with your right hand.
  • Curl back down.
  • Curl up again and try to touch your right foot with your left hand. Do 2 sets of 15 reps.
  • What Not To Do Dont worry if you are not able to touch your foot. Try reaching beyond the knee and as close to the foot as possible.

    Read Also: Is A Sleep Number Bed Good For Lower Back Pain

    Belly Fat And Back Pain

    How does belly fat affect back pain?

    Belly fat kills as you may already know.

    Studies have shown that belly fat can affect spine degeneration.

    Belly fat secretes a chemical known as adipokines, which causes your spine to deteriorate.

    Moreover, there are numerous cases where lower back pain is prevalent in overweight individuals.

    In recent years, there has been strong evidence suggesting that if the nutritional supply of the end plate is altered by targeting its microcirculation, the risk of developing intervertebral disk degeneration increases. Studies have noted that altered metabolism may affect the normal integrity of the disk by affecting proteoglycan synthesis, thereby contributing to degenerative changes

    Can You Get Rid Of Back Fat Fast

    Like with most things, slow and steady wins the race when it comes to weight loss. One research review found that rapid-fire weight loss leads to more muscle loss than slow, long-term weight loss.

    According to the Centers for Disease Control and Prevention, healthy weight loss is at a pace of about 1 to 2 pounds a week. Any faster, and you could face adverse effects like nutrient deficiencies, fatigue, and headaches.

    In case you didnt already know, an exercise ball is the ultimate quarantine accessory.

  • To pull off this back-busting move, lie on your stomach on the ball, your palms flat on the floor, your eyes looking down.
  • Squeeze your glutes to balance on the ball. Press your legs up while keeping the ball from rocking.
  • Hold for several seconds, lower, and repeat for 15 reps.
  • Also Check: How To Fix Back Pain Between Shoulder Blades

    Exercises That Help You Lose Belly Fat If You Have Lower Back Pain

    If you’ve ever tried to do a core workout and realised midway through that your back is feeling things it shouldn’t be feeling, you’re not alone. For me, it’s any abs move that asks me to sit up on my tailbone and move my legs, like rolling up and out of boat pose in yoga. After a couple of reps, my back always hurts and I don’t even feel any of that burning goodness in my abs.

    What gives? Am I doing it wrong? Is my lower back just too weak? Should I be modifying the movement, or should I just stop? A strong core is important for supporting your whole body. From sitting upright in a chair, to simply standing, to running and lifting weights, we need the muscles in our core to stabilise our bodies throughout everything we do. Yet for some people, doing basic bodyweight abs exercises can cause lower-back pain or discomfort.

    For obvious reasons, it’s kind of tough to stick with any sort of ab-strengthening regimen if you just end up in pain. So I talked with some fitness experts to understand why this common problem happens, and what some of the potential solutions are.

    To understand why this happens, you first have to remember that the abs and the lower back are both part of our core.

    Lower-back pain during any core exercise is typically a sign that your core is too weak to do the exercise.

    Pain can also be a sign that your form is off.

    Example: Sit-ups, hanging leg lifts

    Focus On The Way Your Clothes Fit More Than Reading A Scale

    LOSE BELLY FAT in 10 Days (lower belly) | 8 minute Home Workout

    As you add muscle mass and lose fat, the reading on your bathroom scale maynot change much, but your pants will be looser. Thats a better mark ofprogress. Measured around, your waistline should be less than 35 inches ifyoure a woman or less than 40 inches if youre a man to reduce heart anddiabetes risks.

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    How To Create A Caloric Deficit

    A caloric deficit doesnt have to be dramatic to have an effect on your weight. It takes 3,500 calories to equal a pound. If you reduce your caloric intake by 300 to 500 calories per day, youll start to lose a pound or 2 every week.

    The easiest way to create a caloric deficit is to cut back on foods that are high in calories but low in nutritional value.

    Cutting out sugary drinks, processed and bleached grains, and foods with a lot of artificial preservatives can be a simple place to start.

    Another way to create a caloric deficit is to beef up your exercise routine. Burning 300 to 500 calories at the gym, in addition to cutting 300 to 500 calories per day from your diet, will double your weight loss results.

    These exercises target the muscles in your lower back muscles, including your obliques and extensors. The exercises can be done at home or at the gym, with minimal exercise equipment necessary.

    What Is Back Fat And Bra Bulge

    Back fat shows up differently in different people. For some, it appears around the armpits. For others it might appear in the lower back, sort of sitting on top of love handles. For a lot of women, however, it appears as the infamous bra bulge.

    A bra bulge can be caused by a number of things, including a bra thats too small, but usually its the result of a little bit of weight gain. Bra bulge involves fat that spills over the top and/or bottom of the band. Over time, the back will confirm to the shape of the bra, resulting in bulges that stay even when the bra is removed. This may also result in spillage in the front, around the armpits or under the chest, but for the purposes of this article were concerned with only the back area.

    Read Also: What Causes Lower Back Pain When Standing Or Walking

    How To Do Bird Dog Back Strengthening Exercise

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    With approximately a third of people suffering from chronic back pain at some point in their lives, it is easy to swerve any kind of exercise for fear of making things worse. But lack of exercise commonly leads to weight gain, which is known to aggravate back pain even further by causing an increased spinal load, anterior pelvic tilt and poor mobility.

    The good news is there is a way to prevent this.

    Chris Wharton, Co-owner and Director of the Better Body Group, told that although there is no easy fix, a regular and controlled exercise programme will help alleviate symptoms of back pain, prevent future episodes and help drop body fat.

    He added: Exercise is one of the only ways to foster blood flow that distributes nutrients into the disc space and soft tissues in and around the spine. This exchange of nutrients through exercise keeps discs, muscles, ligaments and joints in the back healthy.

    Chris has revealed his top tips for dropping belly fat, even when you are suffering from a bad back, but notes that you should seek medical advice before starting any back pain management programme.


    Exercises To Tone The Upper Back

    Pin on Workout

    Exercises to help tone and strengthen the upper back include:

    Lateral raises with dumbbells

    Lateral raises can improve definition in the shoulders and back.

  • Either stand or sit with a dumbbell in each hand. Slowly raise the weights out to the sides until the arms are parallel with the floor.
  • Bring the arms back to the body, controlling the movement.
  • Repeat 1012 times.
  • Using a rowing machine can help strengthen and tone the upper back.

    Alternatively, someone can use a barbell or dumbbells to do bent-over rows.

  • Stand with feet shoulder-width apart and bend over from the waist, keeping the back flat and the neck in line with the spine.
  • Squeezing the shoulders together, lift the weight toward the chest.
  • Slowly lower the weight and then repeat the exercise 1012 times.
  • As well as making dietary changes and getting regular exercise, people may find that other lifestyle measures help them reduce body fat.

    Read Also: Can Chlamydia Cause Back Pain

    Lifestyle Tips To Reduce Belly Fat

    Reducing abdominal fat is 80% about eating the right food. Follow a healthy and balanced diet with adequate macro and micronutrients. Most importantly, skip takeaways and fast foods. Eat food prepared at home .

    • Drink Water

    Always carry a water bottle, and make sure you keep sipping water throughout the day .

    • Short Bursts Of Exercises

    According to recent studies, instead of working out for hours or running a few miles, doing short bursts of active exercises is very helpful in reducing stubborn fat , .

    • Say No To Sugar

    Cut down on sugar to reduce belly fat . Use honey or jaggery instead.

    • Reduce Sodium Intake

    Consuming a lot of salt causes water retention in the body , . Reduce your sodium intake to see a difference in your belly fat.

    • Increase Intake Of Vitamin C

    Vitamin C is important for the secretion of carnitine, a compound that helps the body convert fat into energy. It also helps block cortisol, a hormone that is secreted by the body under stress . A study conducted at Yale University suggests a potential link between spikes in cortisol levels and abdominal fat .

    • Consume Fat Burning Foods

    You can consume the following foods to burn fat by boosting metabolism.:

    • Include Healthy Fats

    Include polyunsaturated fatty acids into your diet. PUFA help reduce inflammation in the body , thereby lowering the chances of accumulating abdominal fat.

    • Do Not Skip Breakfast
    • Get A Good Nights Sleep

    Keep Tabs On Carbs And Starches

    High carb and starchy foods are delicious. But unfortunately, theyre usually full of sugars and empty calories. Cutting back on foods like white bread, crackers, chips, and cookies can have a major impact on weight loss as well as your overall health.

    Remember: Everything in moderation. You dont have to skip out on your fave Sunday morning croissant to be healthy and feel amaze.

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    Incline Barbell Bench Press

    The incline barbell bench press is one of the single best exercises for building your pecs, triceps, and deltoids. This is important because it adds size to the upper part of your torso which makes your waist appear smaller.

    How to:

  • Lie on a bench thats angled at 30-to-45 degrees and place your feet flat on the floor.
  • Pull your shoulder blades together and down, and without lifting your butt or shoulders off the bench, slightly arch your back.
  • Grab the bar with your hands slightly wider than shoulder-width apart, take a deep breath, brace your core, and unrack the barbell.
  • Bring the barbell to your upper chest, making sure to keep your elbows tucked at about a 45-degree angle relative to your body.
  • When the bar touches your chest, explosively press the bar back to the starting position.
  • Belly Fat Interferes With Ankylosing Spondylitis Treatment

    Exercises to Lose Belly Fat Without Hurting Lower Back

    If you have , youre no stranger to chronic back pain. The inflammatory disease can cause vertebrae to fuse over time. Your back might be super stiff, or you might have a permanently hunched posture.

    Disease-modifying medications can improve symptoms and slow the disease process. However, being overweight can reduce the drugs effectiveness. Belly fat in particular has been singled out as a problem for drug absorption.

    For a study in Clinical and Investigative Medicine, scientists set out to discover if visceral fat not BMI independently predicted diminished response to the disease-modifying drug infliximab. They found that it did. In fact, they found a significant correlation between visceral fat tissue and disease activity in people with AS who received this treatment.

    Also Check: What Kind Of Doctor For Back Pain

    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.


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