11 Tips on How to Get Rid of Lower Back Fat

We all love curvy women, but there is a fine line between curves and fat. If Mother Nature blessed you with a fine behind, generous chest and thin waistline, then you are one of the few lucky women that can truly consider themselves curvy and attractive. Also, there are also the fortunate few that can eat basically anything and still stay fit (go, metabolism!). The rest of the female population, unfortunately, has to work to get their bikini bodies and slim down their “problem areas”. You can find dozens of articles on eliminating belly fat, cellulite and flappy arms, but how many tip lists focus upon how to get rid of lower back fat? It might not be the first problem area you think about when planning to lose weight, but we all know how annoying love handles can become when wearing jeans or tight tops. While bras play a critical role in worsening the situation, you will not be able to learn how to get rid of lower back fat fast just by changing your bra or not wearing one altogether. Just like in any other case in which you want to trim down a section of your body, you have to combine proper eating habits with certain exercises to achieve your goal. You do not have to be overwhelmed by the situation because our team has prepared an awesome list of 11 tips on how to get rid of lower back fat that will do the trick. Without any further ado, if you want to answer your enigma of how to get rid of fat in lower back, read our solutions below and stay focused!

How Fat Accumulates in the Body

Your body’s unique distribution of fat is contingent on a multitude of variables, including ancestry and hormonal balance.

Whenever a person consumes a caloric surplus of foods, the body begins to save the ‘extra’ stuff as fat. These fat cells are called adipocytes and they come in a variety of forms. Specifically, brown, white, visceral and subcutaneous fats can be found in a human being’s body. Visceral fat is most dangerous in excess and also the most likely culprit for unwanted curves around your waistline. Interestingly, fat cells can be added to your body as it sees fit, but your body does not remove fat cells even when you lose weight, opting instead to drain them of their contents and keep them alive in case they are needed.


1. Hormones, Vitamins & Minerals

To better understand the situation, we should take a look at how Watch Fit explains the impact of hormones in relation to body fat: “Hormones are responsible for excess fat storage, and for the lower back and torso area the ones to look at are cortisol and insulin.” The publication also adds that one of the side effects that reduced insulin sensitivity presents is – you guessed it – lower back fat. So how do you get rid of lower back fat from this point of view? Consider the minerals and vitamins that can work wonders for this area: chromium, zinc and vitamin B complex. For more information about the vitamins and minerals you can take for love handles, we recommend consulting your nutritionist or personal doctor.

2. Be Blue

We don’t want you to be sad, but we definitely want you to be blue – berries, that is. Blueberries are one of the healthiest superfoods our planet has been gifted with; it is packed with delightful amounts of nutrients like copper, fiber, vitamin C or vitamin K, as well as powerful antioxidants. These delicious healthy treats aid your body both in boosting your immunity and for solving the “how to get rid of fat on lower back” problem. Next time you are tempted to reach for that chocolate bar, opt for a bowl of fresh, yummy and healthy blueberries instead.

3. Running

It should be a no-brainer by now that running will work miracles for your body, no matter what area you want to work on. As one of the best how to get rid of lower back fat exercises on its own, running offers an amazing cardio that will get your heart racing and those calories burning. Live Strong recommends running for anywhere between 45 minutes and one hour for getting rid of those undesired love handles, so grab your gym shoes and hit the park. If you are not the type of person that likes exercising outside, you can take your running activity to the treadmill; just keep in mind that you should do cardio three times a week (every other day) to eliminate lower back fat.

4. Cut Calories

Research shows that if you succeed in cutting 500 calories on a daily basis, you will shed approximately one pound each week (as long as you exercise in the meantime, as well). There are various ways in which you can keep track of your calorie intake, such as smartphone apps, food trackers and even old school food diaries on paper. Make sure that you do not exaggerate; your body needs at least 1200 calories every day so you can stay healthy. We recommend that you choose cardio exercises to get moving, as well as exercises that focus upon strengthening your back muscles.

5. Downsize Portions

It seems almost impossible to resist the supersize offers at restaurants, especially when food is so inexpensive. Fast food chains literally base their entire strategies on offering more for less and, as a result, more and more Americans are currently overweight (to be precise, “more than one-third (34.9% or 78.6 million) of U.S. adults are obese”, according to the Centers for Disease Control and Prevention). One of the most accessible tips on how to get rid of fat on your lower back is simply downsizing your portions. If you usually get large portions, cut down to medium – it is as simple as that. Additionally, you can enjoy your meals in smaller plates so you don’t have the impression that you are eating less food.

6. Say No to Fizzy Drinks & Junk Food

If we’ve said it once, we’ve said it a thousand times: NO fizzy drinks, NO junk food. Even if you are one of the slimmest individuals in your neighborhood, that still does not mean that you should pack in junk food and soda. They all contain ingredients that can sincerely damage your health in the long run. You can start by eliminating all of the fattening and harmful snacks and beverages from your home and replacing them with healthy snacks. For example, instead of sodas you can make your own juice, and instead of chips you can snack on some nuts or fruit.

7. Arm & Leg Raises

We can’t talk about how to get rid of lower back fat without mentioning a few key exercises. Possibly some of the most well-known ones that can be performed by anybody are arm and leg raises. All you have to do is get down on your arms and legs, making sure that your hands are aligned with your shoulders and your knees with your hips. Start by raising your right leg behind you straightly. Lower your leg approximately six inches and then raise it six inches higher. One you are a done with as many reps as you would like, you can switch to your left leg and follow the same instructions.

8. Healthy Diet

We have covered cutting calories, avoiding fizzy drinks and junk food, but we want to wrap the “foody” part of this article up with the most significant guideline of them all: an all-around healthy diet. Make sure that you have a balanced intake from all the necessary food groups and, above all, make sure that you drink plenty of fresh water throughout the day. Specialists recommend at least eight full glasses a day so you can maintain a healthy body.

9. Exercise Ball

Remember when we were children and we were fascinated by the jumbo balls used for exercising? Well now we have reached the age in which we can (and, frankly, should) use them. Another tip on how to get rid of lower back fat is to use an exercise (also known as stability) ball. Lie down on an exercise ball with your body facing the floor. Right under the highest point of the exercise ball, rest your hips and use a wall to support your feet. Contract the muscles of your lower back while your hands are on the sides of your head. Hold the position for a moment, lower your body down and repeat the exercise.

10. Pull ups

While most men have no problems with pull ups, this type of exercise might seem like a nightmare for some women. Fitness expert Kira Stokes explained in an article for You Beauty that “Your back is made up of many different muscles, and a pull up is an all-encompassing exercise that tones and sculpts them all”. If you find pull ups too challenging, you can opt for chin ups or variations of classic pull ups: negative pull ups, assisted pull up machine, or inverted row with TRX, for example.

11. Upper Body Cycling

It truly is surprising how upper body cycles are ignored at our local gyms. This piece of fitness equipment works like a charm for both your lower back and your triceps. If you want to push your limits, try cycling in reverse, but you might find it a bit challenging at the beginning. With upper body cycling you have to start with a few minutes and build up your reps, so get ready to put in a lot of effort to get absolutely astounding results!

Which one of these tips on how to get rid of lower back fat worked the best for you? Let us know and keep on working it!

Image sources: 1, 2.