Banish That Back Bulge! – Effective Lower Back Fat Burning Exercises
Do you want to banish that back bulge? It isn’t easy, but with dedication, consistency, and a few exercises specifically designed for targeting the backside, it can be done. It is important to understand that spot reduction of fat is scientifically not possible. However, by targeting your lower back with exercises that also help to burn calories, you can get rid of the bulge. Working out the lower back is essential in getting rid of fat, as the muscles in your lower back are what helps to support your posture. So, let’s take a look at some of the most effective lower back fat-burning exercises.
Jogging/Running: Jogging or running can burn calories quickly and helps to reduce fat in your lower back. It can be done indoors, as well as outdoors, and a 10-minute jog/run can really help to get your heart rate up and burn that fat efficiently.
Bicycling: If you enjoy cycling, hopping on the bicycle and cycling for a few minutes will also help to reduce fat from your lower back. Make sure you do it regularly and in a moderate intensity to get the maximum effect.
Swimming: This is a great full-body workout that will help to burn fat from a wide area of your body, including your lower back. Swimming helps to activate muscles that are often ignored and can work wonders to reduce that back bulge.
One-Leg Exercises: This exercise will help to tone your lower back area. Begin in a seated position with one leg extended and the other bent at an angle. Slowly move the raised leg in a clockwise and counter-clockwise motion for 20-30 seconds.
Squats: Squats are a great all-round exercise that can help to target your lower back area efficiently. Begin by standing tall with your feet a bit wider than your shoulders and then slowly lower your body until your thighs are parallel to the floor.
Pelvic Tilts: This exercise helps to focus on your lower back muscles. Lie down on your back, with your legs bent. Lift and then drop your pelvis in an alternating pattern, while squeezing your lower back muscles. Hold the position for 10-15 seconds and keep repeating for maximum results.
Bird Dog: This exercise is all about stabilization. Begin by getting down on all fours, tightening your abdominal muscles while engaging your glutes and hamstrings. From here, you can extend one arm forward and the opposite leg backward, keeping your hips level as you do so. Hold the position for a few seconds and repeat the steps on the other side.
Meditation: Meditating for a few minutes everyday helps to reduce stress, which in turn can help to reduce stubborn fat. Focusing on your breathing and relaxing your body can help to get rid of that back bulge in the long run.
Now that we have discussed 7 exercises to banish that back bulge, let’s move on to the next portion – diet. A balanced diet rich in protein, fiber, healthy fats and other vital nutrients is of utmost importance if you want to get rid of stubborn fat. A diet full of whole grains, lean protein, vegetables and fruits can help to reduce fat from your lower back significantly. Eating in moderation and having five or six small meals a day can also be beneficial.
Another important factor that comes into play while trying to reduce back fat is hydration. Staying adequately hydrated helps your body to burn fat more efficiently and also helps in maintaining the right posture. So, make sure you are drinking 8 to 10 glasses of water every day.
Lastly, getting adequate rest is also a major factor in reducing back fat. You should get a minimum of 7-8 hours of sleep every night in order to give your body time to recover and work efficiently.
Apart from the above-mentioned points, you should also focus on reducing your stress levels. This can be done through regular exercise, yoga and meditation. Stress is one of those things that increases cortisol levels in the body, and this will, in turn, halt your gains in fat loss.
If you want to maximize your gains in the fat-burning department, you should try incorporating some HIIT workouts into your routine 2-3 times a week. HIIT can help to burn fat quickly and efficiently and should definitely be given a try.
Apart from that, you can also add Pilates and weight training to your routine in order to target the lower back area and reduce fat. Pilates ensures that your muscles get a good workout, while weight training can help to build muscle and increase your metabolic rate.
Apart from the exercises and diet, you can also incorporate some lifestyle changes in order to reduce fat from your lower back. Try wearing loose, comfortable clothing that won’t pinch and restrict your movements. Better yet, opt for clothing that will support your back and give it some padding.
You can also start following an active lifestyle and incorporate activities like walking, jogging, swimming, cycling or any other activity that will help you to get active and burn calories in the process. Being consistent and dedicated to your goals will make all the difference when it comes to targeting fat from your lower back, so keep going even when the going gets tough!
