o you want to trim down your lower back fat? If so, then give these exercises a try! These six exercises will help tone and tighten the muscles in your lower back region. They are simple to do at home or work, and they require no experience in the gym.
Is Back Fat Hard To Lose?
Let us first define what back fat is. Back fat is essentially a layer of fat from the back, which may be covering your six-pack. It’s not to be confused with love handles or belly rolls that are located on either side of the waistline. Losing lower back fat can seem like an impossible task because it is often overlooked by many people who are trying to lose weight.
Back fat is often overlooked because the region of your body it covers may not be as noticeable compared to other areas that are more visually pronounced by a large amount of excess skin or fat. Back fat can also go unnoticed since it does not always “stick out” like belly rolls or love handles. An individual with back fat may be at a healthy weight and appear to have their body in proportion, but the layer of fat covering your lower back can still cause you to feel self-conscious about how you look during certain activities such as swimming or wearing fitted clothing.
How Do I Lose My Lower Back Fat?
If you want to get rid of your lower back fat, then try these exercises! These six simple moves will help tighten the muscles in that region and assist you with achieving a slimmer waistline. You can do them at home or work without any equipment required. Just make sure you have enough room for movement!
Top 6 Best Exercises for Lower Back Fat
Plank is one o the effective exercises that work your core muscles, including the lower back. It helps strengthen and tone this area of your body while also working out other parts such as glutes, shoulders, arms, and legs!
How to perform plank:
Start by getting into a push-up position on the floor with knees bent at 90 degrees. Place hands flat on the floor so that they are directly under the shoulders. Keep your legs straight, and hold this position for 30 seconds to one minute while engaging your core muscles.
To do this exercise properly, see the video below:
2) Reverse Curl
Reverse curls are good for building muscle mass in your lower back. They work out the spinal erectors located on either side of your spine and run from the base of your skull to the top of the tailbone. Reverse curls also help strengthen other major core muscles such as glutes, hamstrings, quads, and abs.
How to perform reverse curl:
Get your body into a seated position on the floor with feet flat and knees bent at 90 degrees, facing forward. Place hands behind you so that they are touching the ground directly below shoulders while palms face downward. Keep back straight and slowly bend hips towards the ground until the upper torso is parallel to thighs. Hold this position for a few seconds, and then slowly return to starting position. Repeat ten times.
Watch the video below for more information:
Deadlifts are great for working your core muscles, especially the lower back. They help strengthen and tone this area of your body while also toning other parts such as glutes, hamstrings, quads, and abs.
How to perform deadlift:
Start by standing with feet hip-width apart while holding a barbell with arms fully extended in front of thighs. Keep back straight and slowly bend hips towards the ground until upper torso is parallel to thighs while keeping barbell close to legs at all times. Hold this position for a few seconds, and then return to start by pushing through heels. Repeat ten reps.
To perform this exercise correctly, watch the video below:
4) Kettlebell Swing
Kettlebell swings are great for building muscle mass in your lower back. Kettlebell swings also help strengthen other major core muscles such as glutes, hamstrings, quads, and abs.
How to perform kettlebell swing:
Start by standing with feet hip-width apart while holding a weighted ball in front of your thighs. Keep shoulders down and back straight as you slowly bend hips towards the ground until the upper torso is parallel to thighs, swinging weight between legs as you go. Hold this position for a few seconds, and then slowly return to start by pushing through heels. Repeat ten reps.
See the benefits of this exercise here:
5) Russian Twist
Russian twists are great for building muscle mass in your lower back. Russian twists also help strengthen other major core muscles such as glutes, hamstrings, quads, and abs.
How to perform Russian twist:
Start by sitting on the floor with knees bent and heels touching the ground directly under hips. Keep back straight as you slowly lean back until the upper torso is at a 45-degree angle from thighs, holding this position for a few seconds before returning upright again. Repeat ten times.
TIP: You can make this exercise more challenging by holding a weight in your hands while performing it.
Perform this exercise correctly by watching the video below:
Supermans are great for building muscle mass in your lower back. Supermans also help strengthen other major core muscles such as glutes, hamstrings, quads, and abs.
How to perform superman:
Start by lying flat on your stomach, with arms fully extended in front of you and legs straight. Keep shoulders down as you raise your right arm and left leg together off the ground until both limbs are parallel to the floor while squeezing abs tight at all times. Hold this position for a few seconds, then slowly lower both limbs back to starting position. Repeat ten times before switching arms and legs in opposite motion for another ten reps.
Watch this video for more details:
What Are Some Benefits Of Doing Lower Back Exercises?
There are many benefits to performing these exercises on a regular basis
1) Improved posture
Regularly doing lower back exercises will help strengthen the core muscles surrounding your spine. Weaknesses in this area can cause poor movement mechanics when performing everyday tasks, which may lead to future injury. Your lower back muscles are also important for stabilizing the lumbar spine.
Improving your posture can positively impact how you look, feel about yourself and your confidence levels. It is highly recommended to practice good posture throughout everyday activities to improve muscle strength around this area.
2) Improved flexibility
Having increased flexibility in the back region can also help improve your posture. If you lack the range of motion, it will be difficult to achieve good spinal alignment when standing or sitting up straight. Your lower back muscles are attached around this area, and by increasing their strength through regular exercise, they allow for better mobility throughout your spine.
3) Improved cardiovascular health
Performing regular cardio exercise can help reduce body fat levels. It’s important to note that you cannot spot target weight loss, so performing lower back exercises will not give you any advantage when it comes to losing the layer of fat on your midsection area. However, by following a healthy diet and exercising regularly while building strength in your core muscles, you will be able to lose the fat located on your lower back over time.
4) Stress relief
Exercising is an excellent way to release endorphins in your body. Endorphins are neurotransmitters that act as natural painkillers and induce feelings of happiness by creating positive sensations throughout the mind and body. By releasing these chemicals, you will experience stress relief after workouts which can also help improve sleep quality at night.
5) Improved blood circulation
As you do lower back exercises, your body will gradually build up a sweat. This can help promote better cardiovascular health and reduce the risk of future diseases such as hypertension or diabetes. In addition to this, making these moves on a regular basis will create an increased flow of lymphatic fluid around your body which is important for the immune system and removing toxins.
Best Diet For Lower Back Fat
The above exercises are effective if they include a combination of diet. Here are some of the best foods to eat for lower back fat:
- Whole grains such as brown rice and oatmeal, fresh fruits and vegetables rich in antioxidants like peppers, grapefruit, and apples
- Fat-free dairy products, including milk and yogurt.
- Lean meats with no visible fat and fish like salmon and tuna.
- Healthy fats such as olive oil, canola oil, and avocados
- Water to stay hydrated and avoid eating too much sugar.
- Fish is a great lean protein option that can help promote healthy skin, hair, and nails when consumed on a regular basis.
How Long Should You Do Lower Back Exercises?
Making these moves at least twice per week is highly recommended and will help you achieve greater results much faster. However, if your schedule changes or it’s difficult to find time, just try doing them as often as possible!
It’s important to note that performing these exercises is not a replacement for traditional cardio exercise. The purpose of doing them regularly is to help create muscle strength in your core area, which will improve the functionality of the lower back muscles and promote better posture and flexibility. Remember to see a professional on experts guide you through the process and create the right routine for you.