How to Reduce Fat From the Lower Back

The back flab and the bra overhang is the greatest deterrent to buying that perfect strapless dress or the sexy swim-wear to show off amongst friends. They are neither cute to look at nor easy to shed. Losing back fat has become imperative in these modern times when skin-show and backless dresses is the ‘in’ thing. Essentially, the back has four muscles interwoven which if toned, can provide a sensationally sculpted flip view. Repeat the below mentioned back fat exercises at home consistently to bid goodbye to the ‘back bulge’:-

The Dumbbell Bent Over Row Exercise-

It is one of the best exercise for strong back muscles. Dumbbell bent over row exercise targets several muscles of the upper body like the latissimus dorsi, the rhomboids, the middle and lower trapezius, biceps and rear shoulder muscles to help you achieve the classic “V” shape. Ensure to perform the exercise in the right form to prevent risk, pain and injury to lower back.


Losing back fat is difficult but push-ups can aid in achieving quick results. Push-ups not only builds the upper body strength but also helps tone and define upper arms along with the biceps and the ever difficult hard to tone triceps. Both shoulders and upper back are given a vigorous exercise through it. Done while maintaining the correct form, it is a fabulous exercise to target all major groups of upper body muscle. It also helps tone the entire body and works on strengthening the core abdominal muscles. A couple of sets of ten done should be ideal.

Resistance Band Lat Pull-down

A multi-joint strength exercise, it targets several muscle groups of the upper body to strengthen and build them. Apart from latissimus dorsi, it works on the rhomboids, rear delts, traps as well as the biceps muscles. The biggest advantage of this exercise is that it is quite simple to perform with no requirements of higher agility or co-ordination. It is an effective back fat loss exercise which also aids in toning upper body muscles.

Renegade Row Exercise-

A multi-purpose exercise, it not only strengthens the back, shoulders, biceps and triceps but also enhances the stamina. Its difficulty level can by increased by doing it with dumbbells or kettle-balls of increasing weights. Since major groups of back muscles are targeted by this exercise, it helps lose back fat fast to give a toned and attractive rear. The exercise is also beneficial for the core abdominal muscles as well as the hamstring muscles of the leg.

Lower Back Extensions-

This exercise works on the erector spinae group of muscles which run the entire length of the spine. Performing lower back extensions strengthens the entire muscle groups of the back and enhances the ability of the lower back to coordinate its movements. It enhances the overall back posture, its shape and helps prevent back injuries.

There is no magic wand to melt away the back fat that have taken years to accumulate. Amalgamation of a fiber-rich diet, healthy lifestyle and specific target exercise will eventually give you the perfect ‘V’ shaped back to flaunt and make all others go green eyed with envy.

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How to Reduce Fat From the Lower Back Published on: April 26th, 2016 by itmlab

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