22 June 2020
Yes, back fat is a thing. If you have noticed an accumulation of fat around your lower back, don't despair. You're not alone, and there are exercises that can help you to shift that unwanted fat. Let's explore the best exercise to get rid of lower back fat and a killer back workout you can do at home.
Firstly, it is important to note that while you can perform exercises to tone specific areas, it is impossible to spot-reduce fatty tissue. Therefore, you should look to your diet for flushing excess fat from your body. You can't out-train a poor diet; your physique is crafted in the kitchen and sculpted in the gym. Cut out sugar and refined carbs, increase your intake of lean proteins and fresh fruit and vegetables, and drink plenty of water.
With that in mind, let's look at the best exercises to tone and sculpt the lower back.
Lay on your tummy with your legs together, and your arms stretched out in front of you. Lift your arms and legs as high as you can, hold for a moment, and release.
Lay on your back with your feet on the floor hip-width apart and your arms by your sides, palms facing down. Push down into your hands and feet and lift your hips. Power the lift by contracting your back muscles and hold for a few seconds at the top before lowering gently.
You will need a resistance band for this exercise. Sit with your legs out straight, feet flexed, and hook the band over your feet. Holding the ends of the band one in each hand, lower the shoulders and tuck the elbows into the spine, pull the band toward you by squeezing the shoulder blades together and pulling the elbows back. Release and repeat.
Come into a high plank position, either on your toes or on your knees. Lift your right arm off the floor and bring your elbow behind you in a rowing motion while contracting your core and the muscles of your back. Release and place the right hand back down, repeating on the left side, and alternating sides. This exercise is particularly effective because it tones the inner core as well.
This exercise helps to burn calories and, therefore, excess body fat. As stated, you can't spot-reduce fat; you have to reduce your overall body fat percentage. Either use a skipping rope or if you don't have one, pretend you do; this exercise works either way. Jump rope (or mime jumping rope) as fast as you can for one minute, have a 30-second rest, and repeat for one minute. Perform this cycle three times for a total of six minutes of intense fat-melting cardio.
For an effective back workout routine, why not turn the above exercises into a 30-day challenge? Combine the five exercises together and perform three sets for the ultimate killer back workout. Do this routine every day for 30 days, in combination with the dietary tips outlined above, and you will be super sculpted and svelte in no time.
Did you enjoy this article? Share it!