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Lower Back Fat – How To Get Rid Of Annoying Extension?

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Are you gradually refusing to wear tight waist clothes? Do you have to buy loose shirts just because the fatty extensions are getting more and more visible? Stop blaming yourself for being too busy and finding excuses for every “next Monday” promise. Your transformation can no longer wait. Pluck up your courage and find the strength to make the first step. If you need to know how to get rid of back fat and strengthen your muscles, follow the article and find the answers to your questions! Let’s get down to work!

Causes Of Back Fat

Fatty deposits are certainly not the dreamy parts of the body. They are typically associated with diabetic risk, heart-related diseases, insulin resistance, eating disorders, etc. However, not all fat is bad. Before setting on the fat-free journey, it’s necessary to understand what amount of fat tissue is expanding its healthy limits.

The body is made up of water, protein, fat, and minerals [1]. Fat can be subdivided into

  • Essential fat (non-fat mass) – fat is in your bones, liver, kidneys, intestines, and muscles. It is required for your body to function normally. ‌
  • Fat mass – stored fat in adipose tissue. It is used as energy for your body and insulation. That’s why skinny people feel cold stronger than those with a healthy fat percentage. It surrounds your organs and is just under your skin; it regulates body temperature.

Everything functions perfectly when balanced. However, excessively stored fat can harm your health, leading to chronic diseases and conditions.

According to the American Journal of Clinical Nutrition, healthy body fat percentages are the following:

20 to 39
21% to 32%
8% to 19%
40 to 59
23% to 33%
11% to 21%
60 to 79
24% to 35%
13% to 24%

There’s a significant difference in body fat between men and women.

Women naturally have a higher body fat percentage than men, which increases while aging.

Fat gets stored in different, however, typical zones:

  • Upper Side – excess fat covers over the back of the bra strap.
  • Middle Side – fat gets folded near the back of the waist, lovingly recognized as love handles.
  • Lower Side – this fat covers over the top of the pants in the back, also viewed as a love handle.

What causes back fat? Every ten years, starting from the age of 30, fat becomes harder to shift. It’s not an overnight change but rather a gradual accumulation of unhealthy eating habits and a sedentary lifestyle, together with a slower metabolism and imbalance of the hormone system.

Genetics is also crucial, as it can make you predisposed to a particular body complexion.

However, despite these factors, the biggest part of extra-fat-building makes a lack of activities and excess eating.

Best Way To Lose Lower Back Fat

When having the fatty zones, we frantically look for specific exercises targeting exclusively the problem zones. However, there’s little chance of success using such a strategy. You need to engage the whole body in activities and make it work: cardio, resistance, or strength training. Besides, a nutritional regimen will also help you keep on track.

Examples Of Specific Workouts Targeting Abs, Back, And Hips

Lower Back Fat Workouts

Exercises for back fat for beginners can help you reduce the size of back wrinkles, engaging other groups of muscles. When you start exercising, you can feel that your muscles are sore; however, your body will become stronger and stronger. Don’t expect to see an immediate result. It’s not possible. It can only lead to full exhaustion. Make sure you keep a proper and healthy diet. Consuming a super low-calorie diet will make you stop after the first several days, causing gastric problems.

There are a few different exercises for body composition that can help you target lower back fat.

Knee-To-Chest Stretch

Stretching strengthens your back, supports muscles and prepares dor more intensive trainings [2].

How to do it?

  1. Lie on your back with your knees bent and your feet flat on the floor.
  2. Using both hands, pull up one knee and press it to your chest.
  3. Brace your abdominals and press your spine to the floor. Hold for 5 seconds.
  4. Return to the starting position and repeat with the opposite leg.

Repeat each stretch 2 to 3 times.

Bicycle Crunches

When done properly, bicycle crunches can strengthen your lower abs and obliques.

How to do it?

  1. Lie on your back on the yoga mat or the floor.
  2. Press your lower back into the floor; keep your knees bent and feet flat on the floor.
  3. Place the hands behind your head and keep your elbows wide. If you need additional support, interlace your fingers.
  4. Bring the knees up with your shins parallel to the floor.
  5. Lift your shoulder blades slowly and smoothly.
  6. Straighten your right leg at a 45-degree angle while turning your upper body towards the left while lowering your right elbow towards the left knee. Make sure you engage your abs, not just bend your elbows.
  7. Return to the starting position while keeping both your knees bent.
  8. Repeat on the other side. Straighten your left leg to a 45-degrees angle and turn your torso to the right. Do this while bringing your left elbow towards the right knee.
  9. This is one rep of cycling crunches.

You can do 3-4 sets of 15-20 reps each.

Common mistakes:

  1. Twisting from the neck – when doing it, you don’t actually target the core properly and put extra pressure on the neck, which can cause pain and tightness.
  2. Too much rocking and lifting of the hips – you need to keep your hips still and stable.
  3. Leg placement – taking legs too low to the ground when extending and lifting the back off the mat puts unwanted pressure on the spine and hips. Extend your legs slightly higher than your hips, and push lower back into the mat as you cycle through the movement.

Side Plank

Exercises for back fat at home almost always include planking. It’s really challenging yet beneficial training. It strengthens the oblique abdominal muscles, which are not engaged with crunches. You need to hold your body on your side in a straight position supported only by one arm and the side of one foot.

How to do it?

  1. Lie on your right side, legs extended and stacked from hip to feet. The elbow of your right arm is under your shoulder. Your head is aligned with your spine. Your right arm can be aligned along the right side of your body.
  2. Tighten your abdominal muscles.
  3. Lift your hips and knees from the mat while exhaling. No bending. Hold the position.
  4. The goal should be to hold for 60 seconds; however, start with 30 seconds.
  5. Change sides and repeat.

Russian Twists

Russian twists strengthen your core, obliques, and spine. Obliques help in twisting or turning our upper body. You can use the weight to put more tension on the muscles and improve the effect of the workout.

How to do it?

  1. Sit on a mat with knees bent at 90 degrees and your torso at 45 degrees from the floor.
  2. Rotate through the middle and upper back, turn your body 45 degrees to the side, return to the center and repeat in the other direction.
  3. Keep the torso at the same angle throughout the movement. Do not swing through the exercise; use minimal rotation in the lower back.
  4. When rotation to the left and right sides is complete, this counts as one repetition.


How to reduce back fat for female? Try doing the bridge. It isolates and strengthens the gluteus (butt) muscles and hamstrings, which are the primary muscles to make the posterior chain.

How to do?

  1. Lie on the back with your knees bent, your arm aligning your body and palms facing the floor.
  2. Tighten abdominal muscles.
  3. Raise the hips off the floor until they are aligned with the knees and shoulders.
  4. Hold up for three deep breaths.

Mountain Climber

Another beneficial exercise for back fat. It trains large muscle groups and strengthens your body and its flexibility.

How to do it?

  1. Get down on the floor on your hands and knees. Extend your legs out, balancing on the balls and toes. Place your hands under your shoulders with your fingers facing forward and slightly outward. Keep your core engaged by squeezing your stomach muscles.
  2. Pull one knee up and in toward your abs. Lift one foot and begin bending the knee as you pull it up between the front of your body and the floor.
  3. Bring the knee forward in one smooth and controlled motion. Don’t let your knees sag or come into contact with the floor.
  4. Once you’ve raised your knee as far as you can, contract and hold your abs.
  5. Repeat the action with your other knee. Relax your midsection and push your knee back toward your other foot slowly. Straight your leg and set your foot back on the ground behind you. Then, bring the other knee forward, moving fluidly and squeezing your abs.


How to lose back fat at home? Try the superman exercise, which is designed to strengthen and improve the stabilization of your lumbar and hip extensors.

How to do it?

  1. Lie with your face down, arms and legs outstretched, and your forehead on the mat. Your neck is in a neutral position.
  2. Breathe as you slowly lift your arms, legs, upper back, and head off the floor. Keep arms and legs straight. Your body should resemble a U shape with either side several inches off the floor.
  3. Hold this position for 5 seconds, and keep breathing!
  4. Breathe out as you lower back down.

Do 3 sets of 15.

Common mistakes:

Although this exercise is pretty simple, missing out on details can make it useless.

  1. Don’t bend your arms or legs. Your limbs should be straight but not tense and tight. If you concentrate on squeezing the back, glutes, and abs, you will relieve any tension in your joints.
  2. Don’t move too quickly. Holding the position at the top for at least a few seconds is vital to reaping results.
  3. Don’t forget to breathe. Breathing steadily gives oxygen to our muscles, stabilizes our core, and maximizes our results.
  4. Don’t point your toes. Resist the urge to do it because it will make your legs work harder, relaxing the abs.

You may be interested in the article – Exercises for the 🍑v shaped butt🍑 for tone and increase the buttocks.


Cat-Cow is a yoga pose to improve poor posture and balance. It can help you relax and ease some of the daily strains.

How to do it?

  1. Keep your hands shoulder-width apart and knees directly below your hips.
  2. Breathe in deeply, curving your lower back and bringing your head up, tilting your pelvis up like a “cow.”
  3. Breathe out deeply and bring your abdomen in; arch your spine and bring your head and pelvis down like a “cat.” Repeat several times

Dumbbell Single-Leg Romanian Deadlift

Dumbbell workouts provide great full-body training and back muscles in particular. One of the “must-do” exercises is to get rid of back fat the healthy way.


How to do it?

  1. Start with feet hip-width apart with a dumbbell in each hand at your sides.
  2. Shift your weight on one foot and bend your knees slightly.
  3. Lean forward while lifting your opposite foot straight into the air behind you.
  4. While coming forward, move the dumbbells from your sides directly over your planted foot.
  5. Return to a starting position and slowly lower the back leg as you come up.
  6. The dumbbells should return to the sides of your thighs.

Lower Back Flexibility Exercise

Yet another beneficial type of back exercises, it helps to strengthen lower back muscles and lose belly fat and is suitable for beginners.

How to do it?

  1. Lie on your back with your knees bent and your feet flat on the floor.
  2. Tighten your abs; stomach pulls away from your waistband;
  3.  Hold for five seconds, and then relax.
  4. Flatten your back, pulling your bellybutton toward the floor
  5. Hold for five seconds, and then relax. Repeat.

Start with five repetitions each day and gradually work up to 30.

The Reverse Hip Raise

The reverse hip raise improves muscular strength, lower back muscles, glutes, and hamstrings. This exercise also improves core stability.

How to do it?

  1. Lie facedown on the edge of a Roman chair or bench; your legs dangle to the ground.
  2. Hold the other end of the Roman chair or bench with your hands.
  3. Brace your core and lift your legs in the air with your knees together.
  4. Form a straight line from your shoulders to your feet.
  5. Pause, then return to the starting position.

Reverse Hip Raise With Exercise Ball

An exercise ball is a helpful tool if you have no possibility to go out. This workout will help to tone the muscle of the lower back and glutes.

  1. Lie on your stomach on the ball, place your palms flat on the floor, and your eyes look down.
  2. Squeeze your glutes to balance on the ball. Press your legs up when keeping the ball from rocking.
  3. Hold for several seconds, lower, and repeat for 15 reps.

Leg Press

Back muscles and posture will benefit from a leg press workout with a resistance band. As your muscles get toned, it will help you lose weight.

How to do it?

  1. Sit on a chair and keep your back straight.
  2. Place one foot in the middle of the resistance band and hold both ends with your hands.
  3. Bend your knee towards you and then straighten it back out in front of you.
  4. Return to your starting position and repeat with each leg ten times.

Bent-Over Dumbbell Rows

Working out with dumbbells is twice beneficial; it improves the strength of your upper and lower back, and weights add additional resistance to the training.

How to do it?

  1. Stand shoulder-width apart with a dumbbell in each hand. Hinge at the hips until your back’s flat and your chest is parallel with the floor.
  2. Lower the dumbbells toward the floor until your arms straighten.
  3. Squeeze your shoulders together, bring your belly button toward your spine, and get the dumbbells back toward your hips.
  4. Take it from the top and repeat for 10 to 15 reps.


How to get rid of lower back fat? Change your eating habits. Your nutrition is half the battle and the key to success. It fills your body with micro- and macronutrients, vitamins, and nutrients. If you typically go for greasy, processed, refined, sugary food, you can reach the necessary calorie load; however, you will be malnourished – a poor value of such food brings only the calories.

Basic tips:

  1. Consume 1 – 1.5 grams of protein per pound of your body weight – 25-30 grams of protein (6-8 oz) for a meal. Include proteins like beef, salmon, turkey, chicken, eggs, etc.
  2. The carbohydrate intake is around 150 to 250 grams daily. Choose complex carbs like sweet potatoes, brown rice, oats, beans, and quinoa. They give you a steady provision of energy rather than short-term spikes.
  3. Simple carbs can be added for pre-or post-workout nutrition for quick muscle recovery. However, try reducing refined snack bars, a go for more natural replacements – dried or fresh fruits.
  4. Healthy fats may vary between 65 to 85 grams a day. Go for avocados, natural butters, and oils. Natural fats work as fuel and nutrient sources, while artificial ones just get stored.
  5. Don’t forget about fruit and leafy greens, as they are rich in fiber, which helps to get rid of the byproducts of our body.

It’s important not to follow crash diets, mono-diets, fasting – everything that promises quick results and getting rid of upper and lower back fay in a few days. Those are useless, weight loss-related approaches that deteriorate your health.

To lose weight steadily, you need to create a calorie deficit. According to the recommendation, you can safely lose 1 – 2 pounds weekly, which equals 3500-7000 number of calories. To reach these limits, it’s crucial to create a deficit of 500 calories per day. It’s not difficult to make correlations to your menu, cut back on unhealthy meals, and include back fat exercises in your daily regimen. The combination of diet and physical activity will make your weight loss journey safe and sustainable, and you will lose body fat without the fear of getting everything back.

Get Enough Rest

Sleeping is a basic need of our body and all its systems. At night, while you’re just dreaming, your body has time to recover after the day, repair its muscles, and build up strength for the following day. If you constantly violate 7-8 hours of sleep, it may aggravate health conditions.

A healthy routine is not solely healthy food and exercise; it’s a profound sleep to regain strength.

If you want to get rid of back fat, you need to follow the sleep schedule; otherwise, you won’t have the strength for the easy activities, not to mention the workouts to target back fat.

Manage Stress

How to make back fat exercises for women effective? How to increase the effect of lower back fat exercises men? Find the reasons for your stress and get rid of it. Stress, which seems to be only a psychological problem, is a huge obstacle on the way to weight loss. Some may say that they lose body fat when in a stressful situation; however, it’s due to either minimal caloric intake or just excessive water. Such weight loss is temporary and is bound to return in the shortest terms possible.

Besides, when you’re stressed, your body releases the hormone cortisol, which can cause your body to hold onto fatty deposits. That’s why you will have a hard time losing fat.

To manage your stress levels, it’s essential to give your mind some “me-time.” Listen to music or read a book; try active ways to lose the nervous tension – walking, jogging, yoga. Not only will you get free from the burdensome thoughts, but also you contribute to the fat loss. Besides, such relaxing activities will help you create a bigger calorie deficit, which will also contribute to your dream body and appearance.

Final Thought

How to lose back fat fast?

Avoid all fast training, diets, and approaches in general. Everything that is gone fast, in terms of weight, will be returned quicker and double-sized. Easy results in sport aren’t about efficiency but the loss of water excesses.

To get rid of back fat, you need to target the muscles of the whole body and boost its active work. If you focus solely on the heavy-wrinkled low back, you will get stuck on the way to fat loss. On the contrary, make a regular workout schedule, and be consistent and determined. Apart from the 2-3 days of exercise, add long walks or jogs to your routine – a pleasant way to spend time and burn calories. Strong body and health take time; everything requires your attention.

Another influential and helpful factor – is foods and diet. Change your daily menu to a balanced one. Learn to count the calories at first. You will find it quite irritating initially; however, slowly, you will manage everything and see the progress. It’s important to feed your physical hunger, not the emotional problems.

Weight loss and getting rid of back fat are not only about food and exercise for a month. If you start this way, you must change your lifestyle and life goals. Don’t find excuses for your passiveness. Become an active participant in your life, and extra at will have no chances to land on your hips.


How do u get rid of back fat? 🤔

⚡Getting rid of back fat tips will be very similar to those for weight loss in general. Include workouts into your week-by-week routine, target the muscles of the whole body, not just one area, and avoid foods high in sugar and sodium.

Is back fat genetic? 🤔

⚡ Back fat may be genetically predisposed, especially in women. However, it's not a decisive factor. Remember, the foods you eat and how you organize your life routine are the major components of your body composition.

Can I lose back fat in 2 weeks? 🤔

⚡It depends on the size of the back fatty stores and your overall weight. If you include healthy foods on your menu and increase the level of physical activity - doing cardio, strength, and hiit training, you will start noticing how the love handles get trimmed.

Will losing weight get rid of back fat? 🤔

⚡Weight loss is a global process that involves making exercise a routine, cutting down on unhealthy foods, and changing lifestyle. It will help you trim all the fat storage, including back fat. Targeting only the lower back will not prove to be efficient without a complex approach.


  1. What Is Body Composition?
  2. Back exercises.







Annette Nelson

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