How To Rid Of Lower Back Fat?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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How to rid of lower back fat? There is no such thing as spot reduction. So, if you are doing a back exercise you shouldn’t expect to lose back fat in that area by itself; just because you are doing a couple of back exercises. To lose back fat you need to lose body fat overall and the best way to do that is through balanced diet and through full body resistance and cardiovascular exercises.

How to rid of lower back fat? Photo credit: iStock-Marina Demeshko

Your DNA, diet and lifestyle will always dictate where most of your body fat stores on your body. The best way to lose body fat on your back and all over your body is you need to be in a caloric deficit. And this means burning more calories than you are consuming.

If you can reduce your calorie intake by 300 to 500 calories per day that should allow you to lose 2 pounds per week. One of the best ways to be in a caloric deficit is to cut out empty calories like drinking alcohol, drinking soda, drinking sugary drinks, and eating a lot of high processed high calorie foods.

Some of the best weight loss foods to eat that will help lowering body fat and back fat are:

  • Green leafy vegetables like broccoli, spinach, brussels sprouts, etc.
  • Fruits like apples, bananas, peaches, apricots, strawberries, etc.
  • Protein foods like chicken, turkey, fish, tuna, lean beef, etc.

Some good back exercises to help tone and firm your lower back is:

Seated Cable Rows: Sit on the bench with your back straight, grip the row machine handle and pull it towards your stomach while bending your elbows. Once the machine handles reach your stomach then gradually return to the starting position. Repeat this exercise several times.

Bent-Over Rows: Stand behind a barbell or dumbbell with your feet shoulder width apart. Bend at the hips while keeping your back straight and knees slightly bent. Grab the bar or dumbbell shoulder width apart and bring the bar or dumbbell to your stomach.

Keep your elbows behind you while squeezing your shoulder blades and make sure you keep your back straight. Hold it for one second and return to the starting position. It is important to make sure that you don’t swing the dumbbell. Repeat this position for 10 to 12 reps for 3 sets.

Bent Over Rows works the latissimus dorsi, (lats), rhomboids, middle and lower trapezius, (traps), posterior deltoids, etc. Bent-Over rows is considered a great exercise because it helps to improve posture while reducing lower back pain.

Some good cardiovascular exercises you can do regularly to help burn a lot of calories swimming, walking, dancing, jogging, gardening, cycling, etc.

The Bottom Line is the best way to lose lower back fat is you must lose bodyfat overall. When you lose body fat all over your body then you will lose lower back fat. To lose your overall body fat you need to be in a caloric deficit.

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About Author- Obi Obadike

About – Ethical Inc

Sharecare Names Top 10 Fittest Cities in America – Sharecare


  1. Dreisinger TE. Exercise in the management of chronic back pain. Ochsner J. 2014 Spring;14(1):101-7. PMID: 24688341; PMCID: PMC3963038.
  2. Neto WK, Soares EG, Vieira TL, Aguiar R, Chola TA, Sampaio VL, Gama EF. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020 Feb 24;19(1):195-203. PMID: 32132843; PMCID: PMC7039033.

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