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How to Get Rid of My Lower Back Fat and My Muffin Top

by
author image Ashley Farley
Ashley Farley has been a certified personal trainer since 2008. She is also a writer specializing in healthy living, fitness and nutrition topics. Farley has an Associate of Science in mental health services from the Community College of the Air Force and is pursuing her B.A. in English at Wright State University.
How to Get Rid of My Lower Back Fat and My Muffin Top
Stomach fat is common in women. Photo Credit moodboard/moodboard/Getty Images

As excess body fat accumulates you can see a change in your midsection, which includes your hips and lower back. As this fat continues to build you may get what is known as a muffin top, when excess fat on your hips expands over your pants. Although you cannot lose weight from just this area, you can use healthy weight loss methods to reduce your overall body fat and lose your lower back fat and muffin top.

Step 1

How to Get Rid of My Lower Back Fat and My Muffin Top
Eat fresh fruits. Photo Credit Wavebreakmedia Ltd/Wavebreak Media/Getty Images

Make smarter food choices each day. Choose more fruits, whole grain, vegetables, low-fat dairy and lean meats. Fill up on fruits and vegetables during meals and snacks. Limit your portion of meat to the size of a deck of cards. Eat two to three serving of whole grains and dairy each day.

Step 2

How to Get Rid of My Lower Back Fat and My Muffin Top
Read nutrition labels. Photo Credit Aleksandar Stojanov/iStock/Getty Images

Read the nutrition label to know what you are eating. Avoid foods that have added sugar or more than five percent of the daily value of bad fat, such as trans fat and saturated fat.

Step 3

How to Get Rid of My Lower Back Fat and My Muffin Top
Drink more water. Photo Credit Creatas Images/Creatas/Getty Images

Drink more water. Water has zero calories, sugar or fat. Replace your normal beverages with water and sip on water throughout the day. This will also help curb the desire to snack in between meals.

Step 4

How to Get Rid of My Lower Back Fat and My Muffin Top
Eat smaller portions of food. Photo Credit Barbara DudziƄska/iStock/Getty Images

Eat 250 to 500 calories less per day to lose up to 1 pound of fat per week. Use the nutrition label to find calorie information. Eat smaller portions, eat slower and stop eating when you stop feeling hungry.

Step 5

How to Get Rid of My Lower Back Fat and My Muffin Top
Lift weights. Photo Credit Digital Vision./Digital Vision/Getty Images

Lift weights at least twice a week. Weight training exercises help maintain muscle mass and help your body burn calories and fat more efficiently. Perform eight to 10 exercises during each workout that target your major muscle groups: arms, legs, shoulders, chest, back and stomach. Select a weight that challenges your muscles and do between eight and 12 repetitions.

Step 6

How to Get Rid of My Lower Back Fat and My Muffin Top
Plank pose. Photo Credit andreaortizg/iStock/Getty Images

Include the front plank exercise in your weight-training workouts. This exercise targets the lower back muscles and the abdominal muscles. Lie on your stomach with your hands beneath your shoulders. Press your body upward and support your weight on your toes and forearms. Keep your back flat and your stomach muscles tightened. Hold the position for up to 30 seconds, relax and repeat up to 10 times. Other beneficial lower back exercises include the superman, good mornings and the cobra stretch.

Step 7

How to Get Rid of My Lower Back Fat and My Muffin Top
Perform crunches. Photo Credit Medioimages/Photodisc/Photodisc/Getty Images

Perform the bicycle crunch for your oblique muscles in your muffin top area. Lie on your back, place your hands behind your head, bend your knees and lift your feet off the floor. Move your legs in a pedaling motion like you are on a bicycle as you reach the opposite elbow to the opposite knee. Side bends and flutter kicks also strengthen this muscle group that runs along the sides of your body.

Step 8

How to Get Rid of My Lower Back Fat and My Muffin Top
Ice skating is cardio exercise. Photo Credit Mark Weiss/iStock/Getty Images

Burn 250 to 500 additional calories a day with cardiovascular exercise. A 160-pound person can burn over 500 calories with one hour of high-impact aerobics such as backpacking, flag football, ice skating, rollerblading, jumping rope, skiing, tennis, running and the stair treadmill.

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