Frustrated by a round lower torso? You need exercise to get rid of lower back fat.
The lower back is a gatherer of fat. It’s also one of the most challenging areas from which to remove excess fat. If your lower torso is looking tubby, there’s good news.
Life Advancer presents exercises to get rid of lower back fat, and diet advice as well.
Why Does Fat Gather Around the Lower Back?
We often blame genetics for excess weight, and there is truth to this claim. Back fat, however, Is due to poor diets and workout regimens. According to experts like personal trainer Ngo Okafor, people have sagging chests, abs, and quads, and take care of them.
However, they forget the lower back muscles, which tend to sag. Fat in the lower back is a common grouse, and explain the many fad diets on the market. None of them is a miracle formula, so we must fight it with exercise.
Exercises to get rid of lower back fat for women
Exercises to get rid of lower back fat aren’t the easiest to do. Effective ones target the correct muscles for fat loss. Here are seven of them.
1. The Bridge
First of all is the Bridge, one of the best ways to build your butt, hips, and thighs.
To do it, lie flat on your back and put your feet on the floor. Keep your knees at a 45-degree angle. Place your hands on your hips and raise your bum off the floor. Make sure that your body is in a straight line all the way from your knees to your shoulders.
Stay in this position for at least half a minute, then lower yourself to the floor. Rest for about half a minute, then repeat the exercise.
2. The Plank
There is also The Plank. Women usually do it to build their core muscles, but it works the lower back as well.
To do it, lie flat on your stomach and tuck in your elbows. Lift your body off the ground, making sure that only your toes and elbows touch the floor. Straighten your back and keep your butt down. Your core muscles should feel a pull.
Stay in this position for about half a minute, then lower yourself gently. You should increase the time spent like this gradually.
As you become more familiar with the exercise, try putting yourself in a press up position. You can also use an exercise ball for your feet.
3. The Superman (Or Supergirl) Pose
Become a superhero and lose lower back fat at the same time. You will improve your core strength and shed a few pounds at the same time.
Lie on your front with your arms stretched out, above your head. Raise one leg off the floor with the opposite hand. Stay like this for about half a minute. Do the same with your other leg and hand. To vary this exercise, raise both legs and hands.
4. Dorsal Raises
Another way to lose lower back fat is to do a Dorsal Raise.
To do it, lie on your front and place your hands behind your back. Keep your feet straight and grounded. Lift your chest off the ground, then lower yourself gently. Repeat this exercise ten times. Take a half-minute break and do it another ten times. You should increase the number of repetitions gradually.
5. Scissor Leg Lifts
Scissor leg lifts work out the ab and lower back muscles.
Acclimatize to this exercise slowly. Do leg lifts to improve your core strength. Start doing scissor exercises when you are ready for them.
Open your legs and cross one leg over the other. Then, open and close your legs again. Start by doing just two repetitions, then lower your legs. You will build your core strength and lose back fat as well.
Exercises to get rid of lower back fat for men
Women aren’t the only ones who accumulate back fat. Men, too, collect it owing to their bad food habits. Doing these exercise circuits twice a week will remove that nasty excess bulge.
1. 20 Straight Arm Pull Downs
2. 15 Inclined Chest Supported Rows
3. 15 Pull Ups on a TRX Trainer
4. One-leg Cross Over V-Ups (20 Per Side)
5. 3 minutes of stationary bike riding
Repeat this circuit three times.
1. 10 Pull Ups
2. 15 Cable Pulldowns
3. 15 Cable Rows, seated
4. 15 Renegade Rows
5. 20 Sit Ups
6. 3 Minute Hill or Treadmill Run
Diets for Fat Loss
Exercise alone can’t remove back fat completely. Sound food habits are essential.
The only way to lose back fat is through a well-thought-out weight loss strategy. Fat loss when there is a calorie deficit (you consume fewer calories than you burn up). When this happens, your body will convert stored fat to energy. You lose weight in a safe, sound way.
All diets will help you lose weight, but you should go on one that will also help you shed fat, Avoid diets that restrict food groups entirely or decrease calories dramatically. These are hard to sustain and cause nutrient loss.
Choose a Sensible Diet Plan
A weight-loss diet plan concentrates on whole foods. It should include lean protein, whole grains, and low-fat dairy. It must have fruits, vegetables, and unsaturated fat.
You can reduce your intake of these foods, but you shouldn’t cut them out entirely. You should eat fewer calories than you burn. A deficit of between 500 and 1000 calories will cause weight loss of about one to two pounds.
Your diet should offer enough proteins to fill you up and build lean muscle mass. One way to practice calorie and portion control is to fill half your plate with watery vegetables, a quarter of it with whole grains and the last quarter with lean protein.
Don’t worry too much about the ratios, A study published in the Journal of Clinical Nutrition.showed that no particular diet affects abdominal fat loss.
In all, a healthy diet and exercises to get rid of lower back fat will keep you in shape.