Get Rid of Lower Back Fat With These Exercises
Here are 8 exercises to get rid of lower back fat! Go through the circuit three times for a real burn!
1. Dumbbell Renegade Rows
This exercise group will really make your back work while also giving you an intense abdominal workout. It hits the whole region, which means it’s a great way to get rid of lower back fat.
- Hold the high plank with your hands on either side of an exercising ball, and keep that neutral spine.
- Keep your core tight as you tensed up, then relax. Switch sides and repeat on the other side.
2. Seated DB Military Press
The military press is an excellent way to strengthen and tone your shoulders.
- While sitting on a bench with the back raised, hold two dumbbells at shoulder height and try flicking them up using your thighs for some extra momentum.
- Flex your shoulders and press the weight up above your head until it’s locked out.
- Slowly lower the dumbbells back down to the starting position.
- With your hands positioned shoulder-width apart on the floor, make sure they are directly below you.
- Straighten your back and legs, standing on the balls of your feet.
- When lowering yourself to the ground, make sure that you keep your elbows at a 45-degree angle. This will help avoid hyperextension and allow for more stability in case of emergency or if something goes wrong with one arm.
- Tense your chest and triceps, pushing yourself back up.
4. Bent Over Lateral Arm Raises
These lat raises are one of the best exercises to get rid of lower back fat.
- On your hands and knees, hold a dumbbell in one hand.
- Put your weight on your hand without the dumbbell.
- In this position, the side of your body that is holding a weight should be near parallel to the ground. Your arm will likely extend out in front of you at about shoulder height when doing lat exercises like these so make sure it’s straight.
- Slowly lower it back down.
- Repeat on the other side.
5. Rear Deltoid Rotations
The rear rotations are a great way to strengthen your rotator cuffs and work the back of your shoulders.
- Rear rotations can be a great way to strengthen your shoulder muscles and work on the back of your shoulders.
- With the dumbbells out in front of you, bend your elbows to form a 90-degree angle. This will help target muscles that are used when curling weights.
- Keeping your elbows in, tense the back of your shoulders to rotate weights outward and toward sides.
- Slowly reverse the motion, bringing the dumbbells back in front of you.
6. Front DB Raise
Front raises will work your trapezius as well as the back of your shoulders.
- With your feet set shoulder-width apart, hold a dumbbell by the handle so that it lies flat against one hip. Keep both hands on top for stability as you perform this exercise with a smooth motion from start to finish.
- As you inhale, slowly raise your arm so that it is straight out in front of you with the palm facing down. Hold for 2-3 seconds while tensing all muscles around your neck and shoulders to prevent slouching as much as possible.
- Slowly lower the dumbbell back to your side.
- Repeat with the other arm.
- Keeping your feet on the ground, bend at the knees and push out with both hands. Focus on contracting those glutes as hard you can.
- Reach forward with your hands, keeping the palms facing downward about an inch above ground level.
- As you stand up, raise both arms and legs into the air to make sure that every muscle in your body is working hard.
- Repeat with the other arm rapidly.
8. Bent Over DB Rows
Rows are a great way to tone and define your back.
- Place one knee on a bench with the lower leg lying flat along its surface.
- When sitting on a bench, place your hand directly below and slightly to either side of where you would typically lean. This will allow for more stability as well as prevent slouching.
- Hold a dumbbell in your other hand, placing it on the bench.
- Keep your lat muscles tense as you slowly raise the arm that’s holding weights up towards horizontal, so it makes a 90-degree angle with whatever surface is below.
- Let the dumbbell come down slowly, rest it on the bench if you need.
- Repeat on the other side.
Why Fat on the Back?
Back fat can be unsightly and unhealthy. But there are things you should do if it’s on your back. Keep reading to find out where this type of body fat comes from, as well as several different methods that could help reduce the amount in one area or more completely gone rid of yourself altogether with our tips for reducing unwanted stomach flab forever.
When it comes to your back, you might not know what is causing the fatty deposits. It’s most likely a combination of different factors including:
- Weight gain
- Muscle atrophy
- Unhealthy diet
- Insufficiently targeted exercise
- Drinking alcohol
- Lack of adequate sleep
- Other factors like genetics, medical conditions, and medications may also contribute to back fat. But the main culprits are lack of exercise and unhealthy eating habits.
What Can You Do?
You can reduce the appearance of lower back fat by making major changes in your life. In order to do this, you need a combination of exercise and dieting that will work for both men’s bodies as well women’s figures.
- Exercise- Sedentary lifestyles are linked with a higher risk for abdominal fat. If you spend most of your day sitting in one position, it might be time to get up and move around. Your body needs to be able to burn fuel, so get moving. Additionally, your blood will primarily use sugar as a source of energy before burning fat. That’s why you may need higher levels of activity and diet consistency in order to achieve desired results- which could mean picking up daily workouts and incorporating healthier food choices into the mix too.
- Eating Habits- The convenience of eating junk food is tempting, but it can lead to weight gain and back fat. Processed foods are full of sugar-sweetened processed ingredients such as potato chips that offer little nutritional value in comparison with healthier alternatives like fresh vegetables or whole grains. Instead of living a lifestyle surrounded by junk food, consider limiting your consumption and picking healthier alternatives. You can also prepare meals at home so that you have more control over what’s going in them.
- Focus on Overall Health- While there are many different reasons that your back may be fat, the most likely cause is weight gain. This can put you at risk for serious health complications like type 2 diabetes and heart disease so make sure to exercise regularly as well watch what you eat- these habits will help prevent any future problems with your backsides. But don’t forget about your general health. It is imperative that you take care of yourself and eat well. Furthermore, stress can also be a contributing factor in weight gain so try getting more sleep or practicing meditation for relaxation purposes as well- it will help reduce the possibility of overall fat accumulation within our body due to this second issue we’re facing today known simply by “stress.”
There are many factors that can lead to having excess weight around the back. However, if you want to reduce this problem in order for it not to be persistent then look at other aspects of your lifestyle- such as eating healthy and staying active.
Joanna is a busy executive assistant and mother of two. She loves to read but finds that she doesn’t have enough time to do so as often as she would like. Joanna is a novice writer and is working on improving her skills. She also enjoys learning about healthy living and tries to incorporate new information into her own life whenever possible.