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HomeHow To Lose Lower Back Fat And Love Handles

How To Lose Lower Back Fat And Love Handles

Back Exercises On Your Stomach

LOVE HANDLES GONE! Lower Back Fat Tips

Prone Lat Pull down

The first exercise is the prone lat pull down.

This exercise will strengthen your lats, posterior shoulders, and the muscles of your upper back.

Heres how it looks:

  • Lie face down on the floor.
  • Raise your arms overhead with your thumbs up toward the ceiling.
  • Next, retract your shoulder blades and bring your elbows down by your sides as if you wanted to place your elbows in your back pocket.
  • Hold this contraction for 1 second and return back to the starting position.
  • Keep your glutes engaged the entire time and DO NOT arch your lower back.

How many repetitions should you do?

  • 12-15 repetitions per set

Next up are prone thoracic extensions.

This exercise will improve your thoracic mobility, while simultaneously activating your upper back muscles.

This is one of the best ways to obtain good posture in your upper back!

Heres how to do it.

  • Lie face down on the floor with your hands cross-linked behind your head.
  • From here, make sure to squeeze your glutes and engage your core.
  • Lift your head and upper chest off the mat by arching at the upper back ONLY.
  • Hold this position for 2-3 seconds and go back down.
  • Do not let your low back arch at all.
  • You may have a very short range of motion at first. Thats ok. Work within your current abilities.

How many repetitions should you do?

  • 10-12 repetitions per set


The next exercise is my favorite, the superman. It focuses on strengthening both the upper and the lower back muscles at the same time.


How To Get Rid Of Love Handles

Spot fat reduction doesn’t work, but these exercises can help you tone your sides.

Increasing muscle definition in your sides will take more than some side crunches, but it’s doable.

“Love handles” is a common name that refers to the body fat that lies on top of the hips. Despite their simple nature — it’s just subcutaneous fat above the hips — love handles seem to have garnered a collective hatred. Many people dislike love handles and aim to get rid of them to increase muscle definition on their belly and sides.

People want them gone, whether their motivator is intrinsic or extrinsic. Most people approach this goal the wrong way, however, because they believe they can directly target the body fat on their sides. Weight loss unfortunately doesn’t work that way, but you can still lose love handles with these tips and exercises.

Read more: The best home exercise equipment to buy in 2021

What Is The Best Workout To Lose Love Handles

The best workouts to lose love handle fat and tone up the side abdominals are the ones that hit not just the rectus abdominis but also the one that engages your internal obliques, external obliques, and core muscles as a whole.

Also, abdominal exercises that involve twisting movements or are performed sideways bring more engagement to your oblique muscles.

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Does Eating Healthy Guaranty Weight Loss

Eating healthy is not going to cut it. You need to be tracking your calories if youre trying to lose body weight and body fat. If youre stuck, you need to understand whats actually going on. When you dont track calories and macros you dont know whats going on. But Ive got a fix for you guys. You can get a free calories and macros calculator like myfitnesspal or another. Go there and fill out some information. Its going to tell you how many calories you should be taking depending on your fitness goal and activity.

The numbers given by the calculator are just a rough assessment. To succeed with calories tracking, you need to you take those calories and use them for a week, you see what happens and then you adjust.

So if youre saying youre eating healthy, but you dont know how many calories youre taking in. Trust me, a lot of foods marked as healthy, are very fat and very calorie dense.

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

Top 10 moves to get rid of love handles in 2020

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.

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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.

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

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Do Lower Back Extensions 3 Days A Week

Performing this movement 3-4 days a week at the end of your workout will help tighten those lower back/upper glute muscles in no time. Having firmer muscles in these places will make the area visually more defined.3 sets, 12-16 reps, with a firm squeeze of the glutes and lower back at the top with a 1-second pause.

Wait What Causes Back Fat In The First Place

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

Body fat is actually essential for a bunch of things like regulating your body temp, storing energy, and aiding in digestion. So, having fat doesnt mean youre unhealthy right off the bat. You actually need it to ya know, survive.

Without enough fat, you might have to deal with issues like vitamin deficiencies, hormone probs, or nervous system damage.

Keep in mind that according to the American Council on Exercise, most healthy women should have about 21 to 35 percent body fat. Healthy men should have about 8 to 24 percent.

Excess upper, middle, and lower back fat builds up for the same reason any other fat does: due to genetics, a lack of exercise, a sedentary lifestyle, or certain health conditions.

With age, fat also tends to accumulate more around your belly area, which can also lead to so-called love handles on your lower back.

Losing fat typically requires a combo of eating healthy, working out regularly, and reducing calories. Doing exercises that build muscle in your upper and lower back can also tone up your back muscles.

Also Check: Mayo Clinic Low Back Pain Exercises

Diet For Losing Back Fat & Body Fat:

Dieting is a part of the equation in your quest to lose back fat. Before we get into what you need to do, let’s cover a few big dieting no-nos. First, your calories should never go too low. It may seem like the more you drop them, the better it is, but that is not the case. Doing this not only slows your metabolism down – so what little you are eating is burned far more slowly than it should be – but it also makes it hard to gain muscle.

Ultimately, this plays a part in your quest to get rid of back fat, so we don’t want to sabotage muscle building. Plus, no one is happy eating 1,000 calories a day. That is less than a toddlers daily caloric needs.

Now, lets get into how to lose excess weight, which includes pesky back fat.

1. Reduce calories consumed :

Start slowly with your calorie reduction. By reducing your calories, shifting how you disburse your daily calorie allotment and getting regular exercise, you will lose weight without making any crazy calorie changes. As you lose weight, keep adjusting your calorie intake, because as you lose weight, your caloric needs will likely lessen.

2. Track your protein:

3. Pick nutrient-rich food:

Nutrient dense foods like lean protein sources, fruits, plenty of vegetables, and whole grains are your new best friend. If you choose to spend your allotted 1,900 calories a day on pizza and chips, it will not amount to a lot of food, will not leave you feeling full, and won’t lead to muscle growth.

Side Bends For Love Handles

Stretching your muscles is a good way to tone them and keep them flexible.

It also strengthens them and prevents injuries making this a suitable exercise to get rid of love handles.

Thats not all, this exercise can also bring relief if you have back or shoulder pains.

  • Stand tall with your back straight and keep your legs shoulder-width apart.
  • Raise both hands, bend your wrists, and interlock your fingers above your head.
  • Now, lean to your right as far as you can without arching your back.
  • Hold for a second or two and go back to the starting position.
  • Do the same process for the other side.

One good thing about this exercise is that as you lean to one side, the obliques of the side you lean towards get a squeeze while the other side gets a stretch. So, both sides are getting worked simultaneously.

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Why Is Back Fat So Hard To Lose

Losing back fat is no easy feat, but if you put the time and work into it, both in the gym and the kitchen, we are confident you can get rid of it! Just remember, losing fat and gaining muscle takes time. Youre in it for the long haul, and consistency of a healthy diet and overall healthy habits is key. It may be tempting to believe the quick results promised by the latest fad, but if losing fat were that easy, everyone would be strutting around in size 0 swimsuits.

If you put the time in but are still struggling with how to lose back fat, plastic surgery is an option. If considering it, consult with your doctor so you can weigh the pros and cons. Please remember that removing back fat in this way is a temporary fix. If you dont make changes through exercise and nutrition, its likely the back fat will return. Put the hard work in now, focus on those exercises for back fat, and youll sustain the results long-term.

Related: How To Get Rid of Neck Fat With Exercise & Dieting


  • Cava E, Yeat NC, Mittendorfer B. Preserving Healthy Muscle during Weight Loss. Advances in Nutrition: An International Review Journal. 2017 8:511-519. doi:10.3945/an.116.014506
  • Stokes T, Hector A, Morton R, McGlory C, Phillips S. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018 10:180. doi:10.3390/nu10020180

    Exercises To Lose Back Fat

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

    The best exercises to get rid of back fat include:

    • pull-ups
    • dumbbell rows
    • pullovers

    So an example workout would be to do sprint on a treadmill for 30 seconds. Do a set of pull-ups. Then go back to sprinting on the treadmill. Rinse and repeat.

    You can also check out my best exercises to lose love handles.

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    Best Way To Lose Lower Back Fat

    When searching for how to lose lower back fat, exercises and diet come first because you can only get rid of extra body fat by consuming fewer calories than those you burn. Although you may not be able to eliminate the lower back fat due to genetic reasons completely, you can change how your lower, middle and upper back appears by eating right and engaging in appropriate workouts. Other lifestyle changes such as managing stress and getting enough rest may also contribute to an appealing lower back. Here is how to get rid of lower back fat.

    How Does It Work

    • Lets start with understanding why belly fat is the last place youll lose weight from.
    • Studies indicate that eating grapefruit can reduce insulin levels. Lower insulin levels after meals can help your body process food more quickly and efficiently. This means that you burn more calories and store less fat around the tummy.
    • Greek yoghurt will get your gut into action so you will be more regular and less likely to hold onto excess waste, reducing bloat.
    • Berries are high in antioxidants, helping to rid your body of excessive toxins and improve the way your body loses weight.
    • Chia seeds contain omega 3 essential fatty acids, which will keep you fuller for longer and less likely to binge eat on sugary foods.

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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:

    • Sugary 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.

    Health Benefits Of Chia Seeds

    How To Lose | Lower Back Fat Love Handles

    Chia Seeds can be consumed raw or cooked, and soaked into a liquid like almond milk before eating.

    Here are the many health benefits youll reap by simply adding a tablespoon of chia seeds to your smoothie:

    • Excellent source of omega-3 fatty acids which are essential for brain and heart performance, as well as lowering blood pressure and in turn, provides energy
    • Rich in antioxidants to fight aging and boost your immune system
    • Protects against heart attacks and strokes

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    The Best Chance Of Targeting Your Stubborn Fat With Exercise

    Most people on the planet will quickly tell you that you cant spot reduce stubborn fat. Theyre right and wrong at the same time.

    Now there are studies proving fat loss can be achieved in areas that are targeted with specific exercises.

    Heres a study finding those who performed exercises on one arm ended up losing more fat on that arm as opposed to the untrained one.

    Spot reduction in the traditional sense is not impossible. Its just not very effective at all.

    So then whats the best way to exercise to lose lower back fat?

    Id recommend combining the best method for rapid fat loss in HIIT workouts with specifically targeted exercises for back fat.

    HIIT workouts are the best for burning fat and have been backed by science to be much more time efficient than long steady-state cardio.

    So by combining HIIT workouts with back exercises, youll increase the chances of focusing more of your fat-burning on your back fat.

    At the very least you will burn more fat off your body. Plus youll work to tone your back muscles so theyll be better shaped and toned.


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