woman holding lower back fat

Lower Back Fat: How to Get Rid of It

Posted by Chris Manus on

Are you someone that's looking to get rid of pesky lower back fat but don't know where to start? You're not alone. 

Lower back fat can be an especially tricky area when it comes to getting fit, and many people find themselves stumped when trying to tackle this problem. However, with the right diet and exercise routine - as well as a few helpful tips from us - you'll soon be enjoying a nice set of toned abs in no time! In this blog post, we will detail just how easy it is to get rid of your annoying lower back fat using simple yet effective strategies. 

From exercises that help target those hard-to-reach spots, to recipes packed with nutritious ingredients designed specifically for weight loss – let's dive in and learn everything there is to know about shedding the pesky pounds around our middle section once and for all!

What Causes Lower Back Fat

Lower back fat can really affect the way you look and feel. It is caused by a number of factors, including diet, genetics, lifestyle choices, and hormone levels. Poor diet is one of the most common causes of lower back fat. Eating unhealthy processed foods or too many sugary snacks often means that we are consuming more calories than our bodies need to maintain our weight. 

Genetics may also be responsible for a person's predisposition to developing lower back fat, as some people are born with certain body characteristics that predispose them to it. Other lifestyle choices such as spending too much time sitting can also cause us to store fat around the midsection, including in the lower back area. Lastly, hormone imbalances play a big role in causing weight gain that sometimes gets stored in the lower back area. Taking steps to address these causes can help reduce annoying lower back fat and make performance and appearance much better!

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Combine Cardio with Strength Training 

woman exercising lower back

One of the best ways to reduce body fat is by combining cardio exercises with strength training. Cardio activities like running, biking, or swimming will help you burn calories quickly while also increasing your heart rate and boosting your metabolism. On the other hand, strength training is essential for toning and sculpting muscles which can help create a leaner physique overall. Aim for 2-3 days per week of cardio workouts and 2-3 days per week of strength training. 

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Perform Back Exercises 

In addition to regular exercise and strength training, there are specific exercises that target the muscles in the lower back area specifically. These include moves like reverse crunches, supermans, bent over rows and deadlifts. Start by incorporating these moves into your routine two times per week at first, then increase as needed. Remember to warm up before each exercise session and cool down afterwards with some stretching or yoga poses. 

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Make Smart Dietary Choices 

person flexing back

Diet plays a very important role in reducing body fat overall—including fat around the lower back area. Make sure you’re eating plenty of protein-rich foods like lean meats, eggs, fish, beans and legumes as well as complex carbohydrates like whole grains, fruits and vegetables throughout the day. Avoid processed foods high in refined sugar or saturated fats as much as possible in order to promote healthy weight loss and muscle growth.*  

Risks of Having Excess Lower Back Fat

Having excess fat in the lower back can be a real performance killer. Not only does it make exercise more difficult, reducing agility, balance and performance, but studies have also linked having excess fat with cardiovascular disease and diabetes. The risks associated with having too much fat in the lower back increase when combined with poor diet and lack of mobility. The combination of the two can cause a whole host of health issues that can put unnecessary strain on your heart, lungs and other organs. So to stay healthy and perform your best, don’t let that lower back fat linger around for too long! Get moving and start eating healthier today!

Using Surgery to Remove Back Fat

Surgery might seem like a drastic measure to take when trying to attain a more toned and sculpted body, but it may be worth consideration for those looking for performance improvements. The lower back area is particularly prone to holding excess fat, making this a prime target for surgery. After removing the fat, you could see a range of performance benefits from improved posture to increased mobility in your daily activities. 

Of course, any surgical procedure carries some risk, so it's important to do all your research before making any final decisions, and consulting with your doctor is never a bad move either. Yet if you're seeking performance-based results, removing lower back fat surgery could be the path forward!

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Getting Rid of Lower Back Fat

Whether you are looking to tone your lower back or just feel better about your body, taking the steps necessary to getting rid of lower back fat can provide many benefits. Eating right, doing exercises tailored specifically for your lower back and committing to a routine are all key changes that need to be made to see positive results. 

Additionally, using supplements like our performance-optimizing gummies can help you to achieve your goals while supporting better overall health and well-being. With their unique blend of natural ingredients, these gummies support energy production, improving sleep quality, and reducing daily stress levels. Make sure to visit HUMBLEROOTS today to learn more about how our weight-loss gummies can help with reaching your health goals.

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