How to Trim Lower Back Fat

How to Trim Lower Back Fat

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Deadlifts help strengthen your lower back.

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Excess fat around the midsection is hardly unusual. But that doesn't mean you must resign yourself to keeping that spare tire forever. Create a calorie deficit through a smart diet and exercise plan to reduce fat across your body, because you can't spot-reduce excess weight from a specific area. Additionally, do some exercises to strengthen your lower back and abdominal area, so those core muscles will look good once you remove the fat.


Warm up before you perform any type of workout, whether you're doing cardio or resistance exercises. Perform five to 10 minutes of light aerobic activity such as walking briskly or using a cardio machine.


Perform more vigorous cardio exercises after you've warmed up, such as swimming, bike riding or jogging. If you weigh 155 pounds, for example, you can burn 372 calories in 30 minutes with vigorous lap swimming, running at 6 mph or riding a bicycle at 14 to 15.9 mph. Burn even more calories by doing intervals, in which you alternate high- and low-intensity exercise periods within your workout.


Take up a sport such as handball or racquetball. At 155 pounds, you'll burn 446 calories by playing for 30 minutes of handball, or 372 calories with a half-hour of racquetball.


Strengthen your lower back with superman exercises. Lie face down on the floor with your legs straight and together, and your arms extended in front of you. Simultaneously raise your lower legs, arms and chest off the floor, keeping your arms fairly straight, but not locked. Pause for five to 10 seconds and then return slowly to the starting position. Do five to 10 repetitions. The exercise also strengthens your glutes, hamstrings, upper back and shoulders.


Perform deadlifts to target the erector spinae muscles in your lower back while also strengthening numerous leg, core and upper-back muscles. Take a shoulder-width stance in front of a barbell, with your feet below the bar. Squat and grasp the bar, keeping your back straight and arms extended. Maintain a straight back as you lift the barbell by rising to a standing position. Return the weight to the floor, under control. Do eight to 12 reps.


Exercise vigorously for at least 150 minutes each week. You can do cardio activities every day, if you wish. Perform resistance exercises two or three days per week, but don't exercise the same muscle group on consecutive days.


Create a healthy diet plan so you consume fewer calories than you burn each day. Choose lean protein sources such as beans, legumes, poultry and fish. Eat fruits and vegetables with most meals. Include whole-grain foods, nuts and low-fat dairy products in your plan, but stay away from processed foods and sugary drinks.

Things Needed

  • Barbell