Get Rid of Lower Back Fat in No Time with These Effective Exercises
Do you feel like the lower back fat at the back of your shirt is hard to get rid of? Don’t worry, it’s a common problem. But you can kiss goodbye to that unwelcome back fat with these simple yet effective exercises.
The first exercise to help get rid of lower back fat is the seated cable row. This exercise helps to work the latissimus dorsi muscles, a muscle located in the lower back, and is a great way to target and reduce back fat. To do this exercise, you’ll need to use a cable machine with a rope handle attachment. Begin by sitting down and gripping the handles with an overhand grip; make sure you keep your back straight and your knees slightly bent. Then, slowly pull back on the rope until your hands reach your abdomen. Pause briefly, and repeat the movement again.
Next, include push-ups in your workout regime. Regularly doing push-ups on a regular basis can help to tone your core, which can indirectly help to reduce back fat. Begin by lying face-down on a flat surface or exercise mat with your hands shoulder-width apart. Place your toes on the ground and use your arms and core to lift your body up and down. Once you’re comfortable with the move, you can increase the intensity by increasing the speed or by doing more repetition.
The plank exercise is another great way to target and reduce back fat in no time. Start by getting into a push-up position, and then lower your body onto your forearms. Make sure to keep your back straight and shoulders over your wrists. Then, hold this position for 30-60 seconds, release and repeat.
The next exercise is the bridge. It works the mid and lower back, which can help reduce back fat. To do this exercise, lay on your back with your feet flat on the ground, and tuck your knees in towards your chest. Then, inhale and push your hips up towards the ceiling and hold the position for 30-60 seconds. Then, gradually release the position and repeat the move.
The Swiss ball plank is another one of the great exercises for lower back fat. Start by getting into a plank position with your feet on top of a Swiss ball. This will increase the intensity of the exercise as it will make it harder to keep your balance. Hold the position for 30-60 seconds and release. Repeat this move again.
Finally, the arm reach exercise is an effective way to reduce back fat because it strengthens the muscles in the mid- and lower back. To do this exercise, start on all fours with your wrists under your shoulders and your knees under your hips. Then, reach one arm forward, keeping your core engaged. Hold the position for 5-10 seconds and repeat the move with the other arm. Do 2-3 sets of 8-10 repetitions for this exercise.
In addition, crunches and pelvic tilts can help to get rid of back fat quickly. Exercising your entire core can indirectly help reduce fat in the lower back. To perform a pelvic tilt, start by lying on your back with your toes flat on the ground and your knees bent. Then, engage your core and tilt your hips so your back is flat against the ground. Hold the position for 10-30 seconds and release.
Now, let’s talk about the reverse crunch. This move is a great way to target and reduce lower back fat. To do this exercise, start by lying on your back with your arms down by your sides and your legs bent towards your chest. Then, engage your core and lift your knees towards your chest while keeping your lower back pressed against the ground. Hold the position for a few seconds and slowly release.
Furthermore, yoga poses like plank pose, bridge pose and downward facing dog are all great exercises to reduce lower back fat. They help to strengthen the lower back muscles, which can help reduce overall back fat.
Finally, regular cardio can help you burn fat in your entire body, including the lower back. Try including at least 30 minutes of moderate to high intensity cardio three times a week to help you burn fat quicker.
Now that we’ve discussed the most effective exercises to get rid of lower back fat in no time, let’s look at some of the dietary changes you can make to help reduce fat. By making small changes to your diet and incorporating the above exercises regularly, you can make progress and start to see results quickly.
The first dietary change you should consider is to reduce your calorie intake. If you’re trying to lose weight, make sure you’re consuming fewer calories than you’re burning on a daily basis. Also, track your calorie intake and eating habits and make sure you’re making healthy food choices for optimal results.
Consuming a high amount of protein is also important when it comes to reducing lower back fat. Protein helps to build your muscles and keeps them from breaking down, which can help you tone your core and reduce fat in the long run. Aim for at least 20-30g of protein with each meal to ensure your body is getting enough to build your muscles and burn fat.
Regularly drinking enough water is also important when it comes to reducing back fat. Not only does water help to keep you hydrated, but it also helps to flush out the bad toxins in the body, which can also help to reduce lower back fat. Aim for at least 8-10 glasses of water a day to stay hydrated and reap the benefits.
In addition, make sure you’re getting enough fiber in your diet. Fiber is important for digestion, and it can also help you to feel fuller for a longer period of time. This can help to reduce your cravings and prevent overeating. Aim for at least 25-30g of fiber a day to benefit from its health benefits.
Finally, reduce your consumption of processed and refined foods when you’re trying to get rid of lower back fat. These types of foods are high in calories and sugar, and they don’t provide your body with any essential nutrients. Opt for foods that are whole and unprocessed like lean proteins, fruits, and vegetables for optimal results.
Making all of these dietary changes in combination with the exercises mentioned above can help you get rid of lower back fat in no time. However, it is important to remember that the most important thing is consistency. Stick to your routine and don’t give up! With patience and determination you will reach your goals!
