8 Best Exercises for Lower Back Fat Reduction. IT WORKS!

How many times have you looked in the mirror and saw belly fat spilling above your pants, on your lower back area? You wish that you could occasionally wear a nice, fitted dress or perhaps a pair of lower-cut pants, but you can’t. Not as long as your belly and back fat continuously comes out to greet everyone, completely uninvited.

You can use waist trainers to hide the back rolls, but the best way for you to feel confident in your skin is to lose belly fat and back fat altogether. Back fat is stubborn – but with the proper understanding and the right back exercises, it can eventually be shed off. With enough determination, you may certainly do it.


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What Causes Lower Back Fat?

In order to get rid of back fat (i.e., “love handles”), you first need to understand exactly what causes it. Back fat can have a variety of root causes, such as muscle atrophy or excess fat. Most of the time, this comes as a result of lacking physical activity and poor nutrition.

Women tend to store fat around their belly and hip area. The lower back area is close by, so obviously, the back fat will go in there as well. This can happen with men too, but it is more common in women. After all, the body is strengthening the lower area for potential birth-giving – making sure you can withstand labour in case you get pregnant.

As good as your body’s intentions might be, the fact that you have unsightly back rolls on you will not change – not unless you work for it. Back fat can have other causes aside from fat retention, including:

  • Age, as people past their prime, tend to accumulate back fat much easier
  • Not taking part in physical activity
  • Elevated hormone levels (i.e., high cortisol)
  • Sleep deprivation
  • Health issues that were not addressed on time and that slow your metabolism (i.e., hyperthyroidism)

Your love handles aren’t dangerous or anything. However, they can be an indicator that something is not right with your body, or even make you predisposed to certain health and wellness issues. This is why you need to exercise to keep the back fat off. Plus, a smooth backline always looks hot in a dress.

Types of Back Workouts for Lower Back Fat

If you want to get rid of back fat, there is only one way for you to go smoothly around it. You need to work out and burn those calories and lose your body weight. However, you can’t really begin working or lifting with your back specifically; you need to work your whole body so that the effort reaches your back as well.

For instance, if you work your abs or your torso, you can strengthen your back as well. Those crushes you do will strengthen mostly your back, but lifting your torso will also strengthen your body. For the best effects, you might want to take in the following workout exercises:

Resistance Training

Resistance training involves working with machines, dumbbells, and other types of equipment that increase your weight training. Often, this is one of the most efficient ways for fat loss. Try doing resistance training at least twice a week, for half an hour. The more you can do it, the better – but don’t forget to take a rest day.

Strength Training

Unlike resistance training, strength training uses the weight of your own body rather than relying on dumbbells or gym equipment. Strength training helps you to increase your flexibility, tone your muscles and improve your posture. This can help shape your back to prevent slouching, which often makes back fat all the more noticeable.


Cardio exercises make you sweat a lot, so you’ll be burning a lot of calories while you are at it. Wear a waist trimmer fitness belt like the one provided by Luxx Curves, and you may increase that sweating tenfold. Your workout routine should include HIIT (high-intensity interval training) moves to spike your heart rate. This also makes you sweat without putting too much stress on your body.

Aerobic Exercises

If you don’t like any of the above-mentioned training methods, or you just want to add a little extra to your routine, then you might want to consider including some aerobics in the mix. Here, you may go dancing, swimming, bike riding – or even walking. The weight loss will be gradual and done in a manner that you will enjoy. Plus, it can help you with weight maintenance.

Best Exercises for Lower Back Fat

There are multiple toning exercises you may take on if you wish to lose back fat. Indeed, some exercises may not target the lower back fat specifically, but they will reach out and strengthen the area instead i.e., pull ups, triceps static stretch etc. Some require equipment, some don’t; regardless, here are some good home workouts you may use to shed off the back fat:


Push-ups are mostly used to strengthen your arms, but they are great when it comes to fat burning as well. They target your abs and lateral muscle groups – specifically the ones where back fat tends to gather.

To do a push-up, place your palms on the floor, shoulder-width apart. You want to be in a plank position, with your back and legs straight. Bend the arms until you are about two inches or so above the ground and your arms are at around 45 degrees. Keep your back straight at all times to prevent back pain.

Dumbbell Renegade Rows

This exercise is a merge between a pushup and a dumbbell row. It works your whole back and your arms while giving your arms a pretty hard time as well. It is a great move if you wish to get rid of the back fat.

Taking a dumbbell in each hand, start from a plank pose. Your back should be in a neutral position. Alternate with dumbbell rolls for each arm, and then finish with a push-up. This will target the muscles on the side of your back.


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Side Planks

Side planks are a great way to target your obliques, and it is also a great move to get rid of the love handles. Start by lying on your side, placing the elbow in line with the shoulder. Raise your body and hips from the floor and form a straight line with it. It’s like a classic plank – but you are facing sideways.

Hold the position for about 30-60 seconds before you switch and do the same thing for the other side. If you are looking for a challenge, you might want to include some hip dips in the movement. To do this, slowly lower your hip for about 1-2 inches, before lifting yourself back up in the side plank.


You probably know that swimming is a good activity for back fat, but in the absence of a pool, you’d have to rely on what you have at hand. In this regard, you have the exercise called the “swimmer.” This is a great way to get rid of back fat.

Start by lying on your stomach with your arms straight in front of you and your legs in a straight line. Squeeze your glutes and raise the arms and legs parallel to the ground, palms facing downward.

Alternately, lift the arms and the opposite legs. If you raise the right arm, lift the left leg at the same time. Lower them back in a parallel position and raise the other arm and leg. Repeat rapidly for several reps.

Bent-Over Dumbbell Rows

Rows are some of the best moves to exercise your back and bent-over dumbbell rows are a great alternative to burn fat away. You can either put your knee on a bench, or you may bend your knee from a standing position. Hold a dumbbell in each hand, and either place it on the bench or keep your arm straight.

Bending your body, your thighs, and your back should make a 90-degree angle. Raise the arm holding the dumbbell, pulling it backward until your upper arm is parallel to the floor. Your elbow should make a 90-degree angle at that point.

Allow the dumbbell to come down slowly, bringing your arms in front of you. If needed, rest the dumbbell on the bench. Repeat this movement on the other side.


Bridges don’t only give you killer glutes, but they can work your back as well. After all, you need to activate your back muscles as well to lift your body from the ground.

Starting position will be lying on your back, arms in line with your body with your palms facing towards the ground and your knees bent. From that position, slowly lift your glutes and your back off the ground. Your body should form a triangle with the ground. Squeeze your glutes; imagine that you have a penny between them and that you can’t let it slip down.

Keep the position for about 30 seconds or until your abs and glutes feel like they are about to sag. Release the muscles and lower the back on the floor once more. If you want to raise the challenge, rather than just keeping the position, try bridge raises instead, where you raise and lower your butt from the floor.

Bicycle Crunches

This is an all-time fat killer for the full body, especially around the abs. This makes it a good option to train your back as well. Start by lying on your back, hands behind your head, knees bent. Lift the head and shoulders off the ground and do the same thing with your legs.

When raised, the legs should be bent in order to keep your lower leg parallel to the floor – i.e., in a “table top” position. Move the right elbow and take it towards your left knee. The right leg should be straightened as you make this move. Come back to the original position and take the right knee to the left elbow. Repeat this move about 15-20 times.

Prone Thoracic Extensions

Prone thoracic extensions are great exercises because they target both the upper and the lower back, improving your posture. Lie down on your stomach, crossing your hands behind the neck.

While squeezing your glutes and engaging your core, lift your upper body off the ground. The arch should be mainly in the upper back area; don’t try to allow too much of your lower back to arch. The movement in the area may be small, but the reverse-abs-like movement will certainly burn lower back fat.

Eating Habits for Lower Back Fat

Exercise can help take the back fat off, but unless you mix some healthy eating habits in there as well, you won’t be seeing the results too fast. For the best effect, you need to learn how to maintain a healthy diet.

We know the temptation of reaching for junk or processed food when you get hungry. It’s there, and it won’t take much of an effort to have a meal done. It is indeed very convenient for a person that does not want to waste time cooking.

However, processed food is full of fats, sugar, and preservatives. These foods are high in calories, but with very little nutritional value. This is why you may still feel hungry after you have already eaten. By eating too much of it, it can lead to weight gain – and by default, an accumulation of back fat.

For the best results, try avoiding the consumption of processed food and try going for healthier alternatives instead. The best route would be to prepare your own meals from whole foods, as you will have more control over the calories you consume.


Over 250 Glowing Reviews!

Sculpt Your Body with our Waist Trainers

We help women shed that stubborn belly fat by using body contouring garments that help support and shape the waistline so you can look fabulous and feel confident!


To target your lower back fat, you need to evenly lose your overall body fat as well. However, these exercises are more beneficial to back muscles compared to others. With a workout plan and the correct diet, you should be able to get rid of your back fat. Hire a personal trainer if you need a little extra push. But remember to maintain this lifestyle if you want to keep back fat away.

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