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How To Remove Lower Back Fat

Lower Back Fat Workouts

8 Exercises To Remove Stubborn Lower Back Fat

Calories are best burnt through workouts however, if you want to target lower back fat, that may be unattainable because spot-reduction is a myth, meaning that losing body fat only in one area is almost impossible. Nevertheless, some exercises target specific parts of the body, and identifying the effective exercises for the back may help get rid of the love handles as you shed extra fat in other regions. Building muscles along the torso and spine may help reshape your back, therefore, focus on all muscles around the back for a well-rounded and proportioned body shape. Here are some exercises for lower back fat and love handles.

For optimum outcome, combine cardiovascular workouts with weight lifting and targeted movements. Note that resistance and strengthening exercises help tone the muscles and enhance flexibility but do not shrink fat cells. Healthline recommends up to 5 hours of moderate workout every week to lose overall body fat .

Standing Rear Delt Raise

This effective exercise strengthens the back of the shoulder and upper back muscles. If using dumbbells on this exercise hurts your lower back, use a lighter set of dumbbells

Step 1: Stand with your feet hip-width apart. Bend your knees slightly and hinge forward from the waist keeping back long and core tight. Hold your dumbbells under the chest and look at the floor, about 5 feet in front of you.

Step 2: Keeping your arms straightwithout locking the elbowslift your dumbbells out to your sides. Avoid putting the work in your lower back. Bring the shoulder blades together, then release the weights back under the chest with control.

» Suggested reps: 15 reps | 3 sets

How To Get Rid Of Back Fat Method #: Exercise

Theres no evidence that you can reduce fat in specific body areas .

Most women store fat around in their lower body first, while most men store fat in their abdomen first: so if youre noticing back fat, youre probably been gaining weight in other areas as well. Any exercise program that purports to cause you to lose fat in a specific area like the back is either a scam, or a program that focuses on toning and building muscle in that area and then calls it losing fat. Building muscle and losing fat arent the same thing at all, so if fat reduction is really what youre after, then avoid focusing on working out specific areas and choose a program that burnscalories.

High intensity interval training is generally recommended if you want to burn the most calories in the smallest amount of time, but those exercises are advanced-level and often very high impact. If you cant drop and give me 20, then focus your efforts elsewhere. Swimming is an excellent low-impact activity that burns an incredible amount of calories. Wearing a fitness tracker that measures heart rate can help give a better approximation of real calories burned than the heart rate monitor on the elliptical or treadmill.

How long will this take? Dont expect to see results from just one trip to the gym, or even two weeks.

Losing fat through exercise alone can take about 6 months of consistent effort before you notice a big difference.

Read Also: When To Go To The Doctor For Back Pain

Reverse Hip Raise With Exercise Ball

This low-impact exercise is easy on your hips and a simple way to start toning your back.

  • Start by lying with your belly on the exercise ball, your eyes looking at the ground. Your palms should be flat on the floor, and your legs can be bent at the knee.
  • Squeeze your glute muscles together and balance on the ball as you press your legs together and up. The ball should remain stable during this movement.
  • Hold this pose for several seconds, then lower your legs. Repeat several times, increasing the length of time you hold the hip raise if youre able to.
  • Cut Cals To Create A Deficit

    Pin on Fitness

    Youve prob heard this one before: Cutting calories is key to fat loss. It takes about 3,500 calories to equal 1 pound of fat. So, if you reduce your calories by about 300 to 500 calories per day, you can lose 1 to 2 pounds each week.

    The healthy intake for adults ranges from 1,400 to 3,200 calories per day. The number of calories per day youll need depends on numerous factors, including age, sex, height, weight and your level of physical activity.

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    Hip Twister Plank To Remove Back Fat

    This exercise really targets your lower abs and obliques, without requiring much hip flexor work. Take your time and do this exercise a little slower but with great technique for great results.

    Step 1: Begin in forearm plank position with shoulders directly over elbows. Your body should be in a straight, diagonal line from your head to your heels.

    Step 2: Keeping your abs in tight and your shoulders above your elbows, rotate your torso as you drop your left hip to the ground.

    Step 3: In a controlled motion, rotate your torso to the opposite side, dropping your right hip to the floor. That is one rep repeat for the allotted time. In between rotations, stop in the middle to get control of your balance if necessary.

    » Suggested reps: 5-15 reps , depending on your fitness level | 3 sets

    Lifestyle Changes For Weight Loss

    Lifestyle changes can help make your weight loss efforts more efficient. Here are some changes to consider making in your routine:

    • Start by walking more. Simply walking to drop off your child to school or to get your coffee instead of driving to the coffee shop burns calories.
    • If you smoke, consider quitting. This can be difficult, but a doctor can help you create a smoking cessation plan that works for you.
    • Practice your posture. Not only will this minimize the appearance of back fat, but it will also help strengthen your back and give you a little bit of a workout right where youre sitting.

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    Wear The Right Attire

    Last but not least your attire or what you wear is also important. Heres what you can do.

    Wear the right bra. This prevents making the bra bulge too obvious and visible.

    Shop for clothes that suit your upper body shape. If you want to take attention away from your back, wear tops and dresses that have V-necks and stitch lines that make your upper body look slimmer .

    You may also wear color-blocked dresses that make your lower body look proportionate to the upper body, cool jackets, and makeup and accessories that highlight your best features.

    These are the 10 things you must do for three weeks to see a visible difference.

    Upper back fat accumulation may hint at insulin resistance, carbs intolerance, and high testosterone levels. While it may look flabby and stubborn to get rid of, it may not be as difficult it seems to begin with. Upper body exercises, cardio, and proper sleep routine, can help you lose weight from your upper back faster. Making the required diet and lifestyle changes and staying active overall may help to see a visible difference sooner.

    Easy Back Fat Exercises You Can Do At Home

    Eliminate Fat in Lower Back and Waist

    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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    What Causes Back Fat

    A lack of cardio exercise or a sedentary lifestyle can contribute to back fat. A diet thats high in sodium or sugar can also contribute to inflammation in your body, making back fat and bloat appear to be more significant.

    Poor posture and clothing that doesnt fit well can contribute to making your back bulge or appear lumpy.

    However, its important to note that most of the time, genetics are the main factor at play in where the excess weight goes on your body.

    That means that back fat can fluctuate according to:

    • the phase of life youre in
    • your total body weight

    Create A Calorie Deficit

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

    A person can create a calorie deficit through a combination of decreasing daily calorie intake through food and drink and expending caloric energy through exercise and other physical activity.

    The Centers for Disease Control and Prevention recommend that people lose weight gradually and steadily aiming for 12 pounds per week as this will maximize the likelihood of them being able to maintain the weight loss.

    The number of calories by which someone needs to reduce their daily intake can vary from person to person. It can depend on their height and weight, their activity levels, and how much weight they have lost so far.

    The National Institute of Diabetes and Digestive and Kidney Diseases offer a to help someone make a personalized plan for their calorie intake and activity levels.

    Health experts based the planner on on metabolism and energy expenditure when someone loses weight.

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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.

    Dumbbell Side Lateral Raise

    Pin on Work it out

    The dumbbell side lateral raise isolates the lateral head of the deltoids, which is important if you want your shoulders to have full, proportionate development.

    How to:

  • Stand up straight with a dumbbell in each hand.
  • Keeping your back straight and your core tight, raise the dumbbells out to the side until your upper arm is parallel to the floor. You dont have to keep your arms perfectly straighthaving a small bend in your elbows is normally more comfortable.
  • Reverse the movement and return to the starting position.
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    Plank Row Exercise To Remove Back Fat With Pictures

    For improved posture and a toned back try this exercise to remove back fat. Use these pictures to achieve proper form and alignment in your plank position.

    Step 1: Get into a plank position, bend your left elbow and pull the weight up toward the side of your body. Try to graze your right side when you row the dumbbell up, keeping your elbow straight.

    Step 2: Once back in the plank position, bend your left elbow and pull the weight up toward the side of your body. Try to graze your right side when you row the dumbbell up, keeping your elbow straight.

    Step 3: Repeat the row movement with your right arm. Thats one repetition.

    » Suggested reps: 5-15 reps, depending on your fitness level | 3 sets

    I hope you find these exercises to remove back fat with pictures helpful and add them to your workout routine this week! Also be sure to message me and follow on social media @everydaywithbrooke.


    Disclaimer: The content on, including text, graphics and images, are for informational purposes only. The content of this website is not intended to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have. Do not disregard professional medical advice. Not all exercises are suitable for everyone.

    Best Way To Reduce Back Fat For Female And Male Patients

    While back fat workouts and dieting are proven to help patients reduce back fat, the process requires ample dedication and time before results begin to show through. A better technique to reduce back fat stores is combining this tried-and-tested approach with body sculpting techniques like CoolSculpting. It has been designed to strategically target fat removal across the back. In as little as four to six weeks, patients start to notice a significant reduction in back fat.

    This makes it one of the best and fastest ways to reduce your upper, mid and lower back fat without surgery.

    For more information on our back fat removal treatments, contact our London and Buckinghamshire clinics directly. Or complete our online contact form.

    *DISCLAIMER Patient experience and results may vary. These are dependent on a number of factors such as lifestyle, age and medical history.

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    Choose A Sensible Diet Plan

    Choose a diet plan that focuses on whole, unprocessed foods. Include lean protein, low-fat dairy, whole grains, vegetables, fruits and unsaturated fats. You may cut back on serving sizes of these foods, but avoid cutting them out altogether. Ultimately, you want to eat fewer calories than you burn every day â a deficit of 500 to 1,000 calories per day allows for 1 to 2 pounds of weight loss per week because a pound of fat equals 3,500 calories.

    Make sure your specific diet provides you with enough protein to help you feel full and prevent the loss of muscle mass that often happens when you reduce calories. Research published in the British Journal of Medicine in 2012 determined that people trying to lose weight benefit from at least 0.6 gram of protein per pound of body weight per day.

    Strategically Use Cardio To Burn Fat Faster

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

    The best way to include cardio in a weight loss regimen is to do as little as needed to reach your desired rate of weight loss and stay fit, and no more.

    For best results . . .

    • Do at least two low- to moderate-intensity cardio workouts per week of 20-to-60 minutes each.
    • Do one HIIT workout per week if you enjoy it.
    • Dont do more than 2-to-3 hours of cardio per week. You can do more than this, but this increases the chances of it interfering with your weightlifting workouts.
    • Do your cardio and weightlifting on separate days if possible, and if you have to do them on the same day, lift weights first and try to separate the two workouts by at least 6 hours.

    . . . and if you want to use cardio to target stubborn fat specifically, try combining fasted cardio with a yohimbine supplement.

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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.
  • 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.

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    Exercises To Help You Target Your Back Fat

    When it comes to losing back fat including some HIIT training will give you the intensity you need to burn the calories that may otherwise be stored as fat on your back. This will help you burn the most calories in the least amount of time.

    The best way to reshape your body is to include exercises into your workout routines that specifically target the areas you feel most self-conscious about. Depending on where the fat is located you can find exercises to target these areas:

    • Upper back fat: You would look at shoulder strengthening exercises such as lateral raises with dumbbells, rowing or boxing.
    • Mid-back fat: For this area you are wanting to find exercises that tighten and strengthen the muscles around this area called the latisimus dorsi. Including something like a lateral pulldown into your routine will help create a toned, triangular shape.
    • Waist area fat: If you see yourself holding more fat around your waist you will need to consider how to also lose the belly fat. But keeping the focus on your back some good exercises include try focusing on your core and oblique muscles like oblique crunches on the floor.
    • Lower back fat: Start by strengthening your core as slouching can make any lower back fat more noticeble, good posture is always good for you. Back extension exercises will help you to target these trouble spots as will side jackknife or superman exercises.


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