Diminish your lower back fat by disciplining your fitness routine and diet. While you can isolate your lower back and strength train to help tone your muscles, completing cardio activity helps burn back fat because of its high calorie burning capacity. As recommended by the American College of Sports Medicine, complete 60 minutes of cardio training daily when trying to reduce your body fat. Adjusting your diet also is crucial because burning more calories than you consume daily helps you melt fat from your entire body, including your lower back.
Step 1
Reduce your caloric intake by 200 or 300 calories. Burning more calories than you consume leads to a weight loss. Focus on eating five to six small meals per day. Eating frequently increases your metabolism; it can help to create a feeling of fullness and prevent overeating. Fill your diet with lean meats, whole grains, fruits, vegetables and low-fat dairy products.
Step 2
Exercise most days of the week for 60 minutes. To lose 1 lb. of fat you must burn 3,500 calories. Aim to burn 500 calories during your aerobic training sessions, which can promote a weekly weight loss of 1 lb. According to the Mayo Clinic, a 160-lb. person can burn 511 calories swimming and 584 calories jogging in one hour.
Step 3
Build strength and melt fat. Strength training increases your lean muscle mass, which helps you burn calories more efficiently. Strength training the area between your hips and the middle part of your back can help you reduce unwanted back fat. ExRx.net suggest lower back exercises like deadlifts, bent-over rows and squats to tone the lower back. Complete three sets of 12 repetitions per exercise.
Step 4
Use your body weight as resistance. Supermans are a convenient exercise that target your lower back and requires no equipment. Lie prone, on your stomach, with your legs extended and your arms reached overhead. Keep your head in line with your spine and exhale slowly lifting your arms and legs off the floor. Pause and squeeze your glutes and lower back. Slowly lower back down and repeat; complete 12 repetitions.
Step 5
Measure your results by taking a photo of yourself, your weight and your waist measurements. It is crucial that you keep measurements to allow yourself to gauge your progress and alter your program as needed to reach your results. Stick to your exercise plan and healthy eating habits for 3 to 4 weeks before you take your measurements again.
Things You'll Need
- Dumbbells
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