The lower back can amass excess fat that can result in love handles, or a bulging beneath bra straps. Because you cannot spot-reduce fat, the only way to get rid of back fat is to lower the amount of fat throughout your whole body with cardio and target the area with exercises that help build lean toned muscles, giving your back a tighter appearance.
Step 1
Burn the fat with high-intensity aerobic training. Aim to do an aerobic exercise of your choosing that keeps your heart rate level above 70 percent of your maximum heart rate for a period of at least 20 minutes. According to Whatscookingamerica.net, high-intensity aerobic exercise burns more calories in a shorter period of time than slower-paced, longer aerobic workouts. It also increases your metabolism and keeps you burning fat long after the workout has been finished. Train for 20 minutes five days a week working your way up to 30 or 45 minutes per session.
Step 2
Exclude foods high in saturated fat, sugar and sodium, and choose healthy snacks such as fruits, natural yogurts, vegetables and cottage cheese. Choose fresh foods as opposed to pre-packaged meals and always opt for a low-fat option if available. Portion sizes should be smaller to not take in too many excess calories throughout the day.
Step 3
Work your lower back with back extensions on a Swiss ball. Place a Swiss ball in front of you and carefully lie face down on top of the ball, keeping your legs slightly apart for balance. Your upper body from the pelvis to your head should be level. Place your hands at the side of your head and exhale while raising your head and shoulder away from the floor by contracting your lower back. Hold for a count at the top, then exhale while lowering back to the starting position. Do 12 to 15 repetitions for three to four sets.
Step 4
Target the side of your lower back with side planks. While this exercise is known as a core exercise primarily, it also works out the lower and side areas of your back. Lie on a mat or the floor and roll over onto your side. Straighten your legs and lay them one on top of the other. Bring yourself up on one elbow while still being on your side, then elevate your hips as well so that only your feet and your elbow are touching the mat or floor. Maintain the plank position for 20 to 30 seconds to start for three to five sets and work your way up to maintaining it for 60 seconds at a time.
Tips and Warnings
- By changing your eating habits as opposed to trying a diet, you will have longer, steadier weight loss.
Things You'll Need
- Exercise mat
- Swiss ball
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