Here are the best 8 exercises to get rid of lower back fat for women. Most people do not realize that when it comes to losing weight, you cannot spot reduce and must lose body fat all over in order to see great results! Women are always looking for ways to lose weight and get rid of fat. It is so hard to find one that works, but I have found the perfect solution! Lower back fat has been a struggle for me, it never goes away no matter how much exercise or dieting I do. But after reading this article and following its advice, you won’t be disappointed. This is the best way to get rid of lower back fat fast for women!
1. Dumbbell Renegade Rows
This exercise group helps you to work out your back. And it also makes your abs tough. You need to hold a plank with two dumbbells for the exercise. Keep your back in the right position and move both of the weights together towards the middle of your body, tensing the muscles at the sides of your back as you do this. This is one rep.
2. Seated DB Military Press
The military press is an exercise to make your shoulders stronger. You can do it with dumbbells. Put them up to your shoulder, then press them above your head until you can’t anymore. Then lower the weights back down to the starting position. It’s one rep when you’re done and ready for another set!
Place your hands on the ground, making sure they are as wide apart as your shoulders. Straighten the back of your body and stand on the balls of your feet. Slowly lower yourself down, bending at the elbows until you are two inches off of the ground. Keep arms in front of you at a 45-degree angle to your body. Push up with strong muscles in the chest and triceps to complete one rep.
4. Bent Over Lateral Arm Raises
This is good exercise for your lower back when you have fat.
a. Get on the ground on your hands and knees.
b. Hold a dumbbell in one hand and put your weight on it with that hand, not the other one with the dumbbell.
c. Tighten that lat muscle, so it’s tense, then raise your arm to be straight out by your side as high as possible without lifting off of the ground or holding yourself up with anything else touching the ground, only using that arm and lat muscle to hold yourself up while you’re doing this exercise.
d. Lower down slowly until you are back at where you started from, and make sure to keep doing this for both sides of your body.
e. Only do a couple of reps with this to avoid straining yourself, but doing it as much as you can hurt you too badly unless you don’t know what you’re doing or go overboard.
f. Keep at it regularly
5. Rear Deltoid Rotations
Rear rotations are a great exercise that can make your shoulders stronger. You should do them while standing with your feet together. Hold a dumbbell in each hand and bring the elbows to 90 degrees. Then rotate the back of your arm, so it is out from the side like you would for a hammer curl, but keep your elbow at the same place. Slowly bring them back into position and repeat this as many times as possible, one time is called one rep.
6. Front DB Raise
Stand with your feet hip-width apart, and hold a dumbbell in each hand by your side. Tighten your core, then slowly raise one arm up, so it is straight out in front of you. Hold for 2-3 seconds while tensing the trapezius and the back of your shoulder. Slowly lower the dumbbell back to your side. Repeat with the other arm. You will feel this exercise working both the trapezius muscle on one side and also the back of that same shoulder on that same side when you do this exercise.
Swimmers are good exercises to lose lower back fat. Swimmers work your whole body and help you to get rid of lower back fat. You do this by lying on your stomach and squeezing with your glutes. Then raising both legs off the ground, reach forwards with one arm, keeping the palms facing downwards a few inches above the ground. Lift the alternate arm and leg at the same time while squeezing all of your muscles from your shoulders down to your glutes (like in a crunch). Repeat with another arm rapidly.
8. Bent Over DB Rows
Rows are a good way to tone your back. Here’s how you do it. Put one knee on a bench and put the other leg along the bench. Hold one hand on the bench and hold a dumbbell in your other hand with that arm outstretched to the side of your body. Lean over so that your elbow is close to your ribs and keep it there for 30 seconds, then switch sides and repeat for 30 seconds more. Make sure the arm holding the weight is at your side. When you lift, your upper arm should be parallel to the floor and your elbow should make a 90-degree angle. Slowly bring it down again. Repeat on the other side of your body.
Why is fat happening on my back? And what can I do about it?
You may have noticed that your shirt doesn’t fit as well because of your round back. Or maybe you are gaining weight in your lower back region. You might be wondering why this is happening and what to do about it.
The reason for this type of fat is that the middle layer of muscles in the back becomes thicker (hypertrophied). This will happen if you don’t exercise and get enough rest, or if you eat unhealthy food all day long. If you want to get rid of this problem, try to exercise more and change your diet so that it’s healthier!
Why Does Fat Stick to the Back?
There are many reasons why fat sticks to the back. Losing weight may help. But if you find that you have back loved handles, it is a combination of different factors including weight gain, muscle atrophy, unhealthy diet, and insufficient exercise. Stress and drinking alcohol also may cause it. Other things like genetics, medical conditions or medications might add to this problem too. The most important things are lack of exercise and unhealthy eating habits.
You can’t spot reduce different parts of your body. But you can reduce the appearance of back fat by making major changes in your life, like by eating healthier and exercising more.
Exercise can help you stay healthy and reduce the risk of back fat. To keep your body healthy, it is a good idea to exercise often. You may need to increase your activity level if you spend most of your day sitting down or in one position. Sedentary lifestyles can contribute to weight gain all over the body. Your body will burn sugar before fat, so it is important that you have an active lifestyle that burns fat too.
Sometimes, when you are hungry, it is tempting to eat processed food. They are convenient and full of sugar, fat, and preservatives. Eating too much of these can lead to weight gain and back fat. Instead, you should limit your junk food consumption and pick healthy alternatives instead.
Or consider preparing food yourself so that you have more control over the calories and additives that you’re consuming.
Focus on your overall health. Some things that might be a reason for weight gain include not being active enough, overeating or eating unhealthy food, and drinking too much alcohol. But you can also get too stressed. Make sure to eat a healthy diet, get enough sleep and exercise, drink water regularly and limit your alcohol intake.
Fat on your back is hard to get rid of. It can be a symptom of other things. You may need to take care of yourself more. If you want to reduce fat on your back, you might need to do things that are healthy for you, like exercise and eating well.