How To Get Rid Of Lower Back Fat

How To Get Rid Of Lower Back Fat

Your body’s ability to store fat depends on your genetics, lifestyle, and other factors.

Most of your daily movements, such as walking or carrying groceries, are performed on your chest and front arms. It can be complex to find how to tone your muscles and lose fat.

It is not possible to “spot treat” fat areas on the body by doing specific exercises. To lose fat, you will need to lose all fat.

Combining a healthy diet with a low-calorie intake and a routine that focuses on your lower back and upper back can help to strengthen your back.

How to Get Rid Of Lower Back Fat?

There are several areas where back fat can be found. These are the three main areas where most people experience back fat.

  • Upper back fat: Extra fat that runs over the back
  • Mid-back fat: Fat folds at the back of your waist.
  • Lower back fat: A pocket of fat in the back that extends beyond the top of your pants

To locate the exact area you are looking for, stand with a mirror behind your back and hold the mirror in each hand. Stand tall enough to see your body lines. The trouble area should be easy to spot.

What is the Cause of Lower Back Fat?

A lack of exercise or a bad lifestyle can contribute to back fat. A high-sodium or sugar diet can cause inflammation, making back fat and “bloat” appear more substantial.

Bad posture and clothes that don’t fit well could make your back look lumpy or bulky.

Genetics is the vital factor at play in where the extra weight goes on your body.

It means that back fat can fluctuate depending on:

  • The phase of your age that you are in
  • The total body weight
  • Your height
  • Your activity level

How to Lose Your Lower Back Fat

Whatever your level of fat, you can help it by following a diet and exercising regularly. You should manage your diet and exercise program to the most bothersome areas.

Diet: You can lose weight by eating a low-calorie diet. You can’t choose where your fat loss will take place first. You can still eat plenty of lean protein to encourage muscle growth.

Exercises to Lose Back Fat

To shape your upper, middle, and lower back muscles, you should focus on strengthening exercises. Here are some exercises you might like to try.

  • Strengthening your shoulders: When you have tight shoulders, the area below your shoulders will look smaller. You can improve your shoulders by doing lateral raises using dumbbells or overhead presses.
  • Exercises for the mid-back: The wing-shaped muscles at the middle of the back are known as the latissimus Dorsi. These two muscles can be tightened and strengthened to give the illusion of a smaller waist. The lat pulldown can be a great exercise to maintain your lats and give you a triangular shape.
  • Waist exercises: To reduce your waist size, strengthen your oblique abdominal muscles as well as the erector Spinae. These muscles shape your sides and allow you to bend your body from one side to the other. Side bends with or without extra weight can help strengthen your sides. To target your oblique abdominals, you can also do oblique Crunches on the Floor.
  • Lower back exercises: Slouching can make your back fat more visible. Lower back exercises can help you stand taller and improve your posture. These trouble spots can be targeted with a rear extension exercise.

You must create a caloric deficit to get rid of the fat deposits on your back. That means that you will need to burn more calories than you consume.

You can reduce calories and tone your back muscles by focusing your exercise on your upper and lower back strengths.

In addition High-Intensity Interval Training (HIIT), You will see results in your workouts and the way you approach them.

9 Best Exercises That Burn Lower Back Fat

Lower back fats refer to the bulging muscles at the lower back caused by poor eating habits, insufficient exercise, stress, and inadequate sleep. Although it is possible to lose lower back fat with simple changes in diet, long-term deposits can be difficult to remove without proper muscle toning exercises.

A 30-minute daily exercise that focuses on the lower back is essential to get your body in shape. Other methods include proper sleep habits, diet changes, and the inclusion of protein or fiber in your diet.

We have listed nine easy and effective home exercises to reduce lower back fat. Let’s take a closer look at them.

1. Leg Lifts – Lying position, using an Exercise Ball

This exercise can tone and strengthen the lower-fat muscles. It also supports the lower calf and thigh muscles, making them look firm and toned.

Leg Lifts - Lying position, using an Exercise Ball

What to do:

  • Keep your knees straight.
  • Please take a deep inhale, place your legs on the ball and move it closer to your chest. Finally, lift your buttocks.
  • For support, beginners can turn to their hands.
  • Hold it for the next 5 seconds and then exhale.
  • It is recommended to do these lower back fat exercises 15-20 times per week.

2. 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.

Bhujangasana - The Cobra Pose

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.

3. Donkey Kicks

There are many benefits to the lower body from Donkey Kicks, including toning lower back muscles. It is a great way to maintain a toned lower body and tight calf and legs. To avoid injury to the back or legs, these exercises should be done with extreme care. People with common back conditions should refrain from straining excessively.

Donkey Kicks

What to do:

  • Place your back on a soft mat and get down on your fours.
  • Start with the left leg. Keep it folded at the knees, and then extend it to the back.
  • Your goal should be to place your foot in front of the ceiling.
  • Keep your posture the same, then count to 10, and then return to your original position.
  • Begin with your left leg and perform for 15 repetitions. Then switch to your right and continue.
  • Two sets of this type will help reduce lower back fat.

 4. Side Bending – Sitting Position

Sidebending improves your back strength and regulates blood flow throughout the upper body. Side bends are essential if you want your lower back to look curvy again.

Side Bending - Sitting Position

What to do:

  • Place your back straight on a mat.
  • Let the right leg extend to the side.
  • Keep your hands up above your head, and extend your leg as far as you can.
  • It would help if you bent until you feel the pull in your lower back.
  • Breathe in and return to your original position.

To lose lower back fat, do these exercises 20 times on each side. Do this in sets of 10, so you don’t strain your waistline.

5. Side crunches

Side crunches are great for your abdomen, thighs, and lower back. Side Crunches tone the muscles and get rid of stubborn fats. Side crunches can improve your body’s stamina.

Side crunches

What to do:

  • Place your back flat on a mat. Thread the fingers to the side and place them behind your head.
  • Now, lift your legs in the air at 30°.
  • Breathe in, and simultaneously fold your left leg towards the abdomen. The right elbow should touch the knee.
  • Breathe and return to your original position.
  • Continue with the opposite side.

These exercises can be used to reduce lower back fat on both sides. To get your back in shape, do 25-30 sets every day for a few weeks.

6. Back Flexing

The most straightforward exercise to reduce lower back fat is back flexing. It should be done regularly to regulate blood flow and improve blood flow.

Back Flexing

What to do:

  • Place a table in front of you so that it is high enough to reach your waist.
  • Keep your distance from the table at a level equal to the length of your arms and upper body.
  • Slowly inhale, and then bend your hand to touch the table with your palm.
  • For 15-20 seconds, hold the position.

These lower back exercises can be repeated ten times to relax lower back muscles and increase blood flow. It is an excellent warm-up before you start a full-body exercise session.

7. Angled Leg Lifts

Angled leg lifts are moderately tricky but highly beneficial for the whole body, particularly the lower back and thighs. This exercise is complex and requires great stamina.

Angled Leg Lifts

What to do:

  • Standing straight with your back straight, keep your legs extended to the shoulder, and place your hands behind you with your fingers.
  • Keep your spine erect and lift your right leg. Then, try to touch your knees with the left elbow. Inhale simultaneously.
  • Recover your position and exhale.
  • Continue with the other leg.

This exercise can be repeated 15 times for each leg. It will strengthen your lower back and reduce fat.

8. Back Bends

Backbends are done to stretch the lower back. It can get tightened up if you sit too long. It is also a good warm-up for your lower back before you start the workout. Stretching the back is vital to prevent back pain and regulate blood flow.

Back Bends

What to do:

  • You will need a chair and a hand rest to do this.
  • Standing with your feet apart, hold onto the armrests of the chair as it is behind.
  • Take a deep breath and push your lower back towards your front while keeping your hands straight.
  • Keep at it until you feel the stretch in your lower back.
  • Inhale, and you will be back in a normal position.
  • This lower back fat-burning exercise can be done 15-20 times per week and will prevent back problems.

This exercise is recommended for people suffering from chronic pain. It helps to relax the muscles that can otherwise cause cramps.

9. Back Arching

Back arching is a great way to get your day started. It also improves blood circulation. 
Regular stretching can help you achieve perfect curves. Those with knee problems should avoid this exercise.

Back Arching

What to do:

  • Place your feet on the mat and kneel.
  • Inhale, bend forward and hold the feet together with your palm.
  • You should aim to arch your back as much as you can. Do not stretch too hard the first time.
  • For 15 seconds, hold the position.
  • Take a deep breath and return to your original position.

To strengthen your back and tone the lower back, stretch at least ten times per day. To avoid any accidents, it is essential to take this exercise slow and steady.

How to create a Caloric Surplus

To have an impact on your weight, a caloric deficit does not have to be severe. It takes almost 3,500 calories to equal a pound. You can lose a pound to 2 if you cut down your daily caloric intake by 300-500 calories per day.

It is easiest to reduce calories but not lose nutrition to create a caloric surplus.

Cutting out sugary drinks, bleached grains, and foods with many artificial preservatives can be a simple place to start.

Your weight loss efforts will be doubled if you exercise regularly and burn 300-500 calories.

Foods to include in your Diet plan

A diet high in fiber and low sodium can help you lose excess fat and water weight that may be stored in your back. These are some of the best foods for weight loss:

  • Avocados
  • Hard-boiled eggs
  • Leafy Greens
  • Broccoli and Cauliflower
  • Sweet Potatoes
  • Tuna and Salmon

Lifestyle changes to help you Lose Weight

Lifestyle changes can make weight loss easier. These are some lifestyle changes you should consider:

  • Start by walking more. Walking to pick up your child from school or get your coffee is a healthier way to burn calories than driving.
  • Quit Smoking immediately
  • Practice your posture. It will reduce the appearance of your back fat and strengthen your back and give a little exercise right from where you are sitting.


Here in this article, we have shared every detail related to how to get rid of lower back fat. Through this, you will get the desired back shape that you want for a long time.

It is a myth that weight loss can be achieved by focusing on one part of your body. You can tone that body area by doing exercises that target your back and eating healthy food. Consistency is the key. You don’t need to view limitations in everybody as flaws. Be patient as you work towards your health goals.

Frequently Asked Questions

  • Why do I have lower back fat?

    Fat can get accumulated in any part of the body. Certain factors will increase body fat in several areas like the hip, lower back, and abdominal areas. Lower back fat might be increased by hormonal imbalance or having too much cortisol.

  • Is back fat hard to lose?

    To lose back fat you need to lose overall fat. With a combination of a healthy diet with a calorie deficit and workout regularly with the sole intention on your lower and upper back. This will make your back stronger and eliminate the fat.

  • How can I Tone my back quickly?

    There are 8 ways to tone up back quickly. 
    1. Power up your plank
    2. Use resistance bands for more efficiency. 
    3. Push, pull and lift
    4. Stretch out 
    5. Engage your whole body especially your back
    6. Use perfection with your exercises and postures
    7. Enhance the walking manner
    8. Push it up

  • How long does it take to tone back fat?

    As you increase the repetitions of an exercise with time and correct your body form then it will increase the intensity and consistency of your workout. This will take 4 to 8 weeks for your muscle to get toned back.

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