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Exercises to Lose Belly Fat Without Hurting Lower Back

by
author image Ruth de Jauregui
With degrees in fine and commercial art and Spanish, Ruth de Jauregui is an old-school graphic artist, book designer and published author. De Jauregui also worked in the Napa Valley as a high-end catering assistant. She enthusiastically pursues creative and community interests, including gardening, home improvement, pet rescue and social issues.
Exercises to Lose Belly Fat Without Hurting Lower Back
A mature woman is on an exercise bike. Photo Credit XiXinXing/iStock/Getty Images

Reducing belly fat without hurting your lower back requires a low-impact aerobic, or cardio, program. Belly fat is more than a jiggly outer layer of fat on your stomach. It's the dangerous internal visceral fat that accumulates around your internal organs. All fat cells are metabolically active, but belly fat produces cytokines, which are proteins linked to a variety of obesity-related conditions, including asthma, breast cancer, diabetes and heart disease.

Protect Your Back With Low-Impact Exercise

Unlike the subcutaneous layer of fat that lies just beneath the skin and pads your hips, butt and thighs, belly fat metabolizes quickly when you begin an aerobic exercise program. Whether your back hurts due to inactivity, muscle strain or structural issues, you can normally participate in low- or no-impact aerobic exercises such as walking, cycling, low-impact step aerobics, swimming and water aerobics. The Centers for Disease Control and Prevention recommends a minimum of 150 minutes per week of moderate aerobic activities for your health, and up to 300 minutes or more of moderate to vigorous aerobics per week for weight loss. Consult your doctor before beginning any exercise program, especially if you have pre-existing health conditions.

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  • Maintain my current weight
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