8 Exercises to Get Rid of Lower Back Fat for Women

Transform Fitspo may collect a share of sales or other compensation from the links on this page.

Rate This Workout
User Review
3.88 (8 votes)

Here are 8 exercises to get rid of lower back fat! Go through the circuit three times for a real burn!

1. Dumbbell Renegade Rows


Dumbbell Renegade Rows


This exercise group helps to work out your back whilst giving your abs a tough time. This hits your whole back, making them great exercises to get rid of lower back fat!

1. Hold a high plank with your hands holding a dumbbell each. Keeping your spine in a neutral position.
2. Alternate between rowing each dumbbell towards your ribs, tensing your lats (the big muscles down the sides of your back) whilst you do. Keep your core tight as you do this. This is one rep.



2. Seated DB Military Press


Seated DB Military Press


The military press is an excellent way to strengthen and tone your shoulders.

1. Sit on a bench with the back raised. Hold a dumbbell in each hand and lift them up to your shoulders. If they’re heavy, use your thighs to help flick them up with some momentum.
2. Flex your shoulders, pressing the dumbbells up above your head until your elbows are locked.
3. Slowly lower the dumbbells back down to the starting position. This is one rep.


3. Push Ups


Push Ups


1. Place your hands shoulder width apart on the floor, making sure your hands are directly below your shoulders.
2. Straighten your back and legs, standing on the balls of your feet.
3. Slowly lower yourself down, bending your arms until your one or two inches above the ground. Make sure not to flare your elbows out too much. At most your elbows should be out at a 45 degree angle to your body.
4. Tense your chest and triceps, pushing yourself back up. This is one rep.


4. Bent Over Lateral Arm Raises


Bent Over Lateral Arm Raises


These lat raises are one of the best exercises to get rid of lower back fat.

1. On your hands and knees, hold a dumbbell in one hand.
2. Put your weight on your hand without the dumbbell.
3. Tense your lat on the side holding the dumbbell, raising your arm until it is straight out by your side.
4. Slowly lower it back down. This is one rep.
5. Repeat on the other side.

5. Rear Deltoid Rotations


Rear Deltoid Rotations


Rear rotations are great for strengthening your rotator cuffs, and for working the back of your shoulders.

1. Stand with your feet hip-width apart, holding a dumbbell in each hand by your side.
2. Bend your elbows to a 90 degree angle, with the dumbbells out in front of you (almost as if you do half of a hammer curl).
3. Tense the back of your shoulders to rotate the dumbbells outward to your sides, keeping your elbows in the same place if possible.
4. Slowly reverse the motion, bringing the dumbbells back in front of you. This is one rep.


6. Front DB Raise


Front Dumbbell Raise


Front raises will work your trapezius as well as the back of your shoulders.

1. Stand with your feet hip-width apart, holding a dumbbell in each hand by your side.
2. Tense your core and slowly raise one arm up so it is straight out in front of you, with your palm facing the floor. Hold for 2-3 seconds. You should be tensing your trapezius and shoulder as you do this.
3. Slowly lower the dumbbell back to your side. This is one rep.
4. Repeat with the other arm.


7. Swimmers




Swimmers are great exercises to get rid of lower back fat. They’re a great way to work your whole body whilst giving your lower back a workout.

1. Lie on your stomach and squeeze your glutes as hard as you can, raising both legs off the ground.
2. Reach forwards with your arms, keeping your palms facing downwards a few inches above the ground.
3. Lift your alternate arm and leg up into the air, squeezing all of the muscles from your shoulders down to your glutes. This is one rep.
4. Repeat with the other arm rapidly.


8. Bent Over DB Rows


Bent Over DB Rows


Rows are a great way to tone and define your back.

1. Put one knee on a bench, with your lower leg lying flat along the bench.
2. Place your hand on the same side as your knee on the bench whilst leaning over. Your hand should be directly below your shoulder.
3. Hold a dumbbell in your other hand, placing it on the bench.
4. Tense your lat (the large muscles down the sides of your back) on the same side as the arm holding the dumbbell. Slowly raise the arm holding the dumbbell so your upper arm is parallel to the floor, and your elbow makes a 90 degree angle.
5. Let the dumbbell come down slowly , rest it on the bench if you need. This is one rep.
6. Repeat on the other side.


Why Fat Accumulates On the Back and What You Can Do


Are fatty back bumps ruining the line of your slim fitting shirts? Or maybe you notice a muffin top blooming in your lower back region?

You may be wondering why fat is growing on your back and if there’s anything you can do about it. It’s unsightly and unhealthy. And unfortunately, anyone can fall victim to it.

But there are a few things you can do about it. Keep reading to find out where back fat comes from and why it forms. And more importantly, check out what you can do if you have back fat.


Why Fat on the Back?

First, there are more than one reason why fat accumulates on the back. If you find that you have back love handles, it’s most likely a combination of different factors including:

  1. Weight gain
  2. Muscle atrophy
  3. Unhealthy diet
  4. Insufficiently targeted exercise
  5. Stress
  6. Drinking alcohol
  7. Lack of adequate sleep
  8. Dehydration
  9. Other factors like genetics, medical conditions, and medications may also contribute to back fat. But the main culprits are lack of exercise and unhealthy eating habits.


What Can You Do?

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.


Keeping active will also keep you healthy. And it has the added bonus of reducing the risk of back fat.

Take stock of your life. If you spend most of the day sitting in one position, you may need to up your activity level.
Sedentary lifestyles can contribute to fat accumulation all over the body.

Your body needs to be able to burn fuel. So get moving.

Additionally, your body will burn sugar before fat. So you may need to make sure your daily activity levels reach the point of burning fat. That may mean picking up daily workouts, and it may also mean incorporating a healthier diet.

Eating Habits

It’s tempting to reach for processed and junk food when you get hungry. They are convenient.

But they are also full of sugar, fats, and preservatives. And eating too much of it can lead to weight gain and back fat.

Instead, you want to limit your junk food consumption and pick healthy alternatives instead.

Or consider preparing food yourself so that you have more control of the calories and additives you’re consuming.

Focus on Overall Health

Finally, back fat may be a symptom of overall weight gain. And this can put you at higher risk for serious health complications like type 2 diabetes.

So make sure you’re getting adequate exercise and watch what you eat.

These are the major culprits.

But also make sure you take care of your overall health by getting enough rest, drinking enough water, and reducing your alcohol intake.

Furthermore, stress may also be a secondary reason why you’re gaining weight.

So take a walk or pick up meditation. Stress-relieving activities may also help reduce the possibility of overall weight gain.

Final Thoughts

Unfortunately, there isn’t one answer to getting fat off your back.

Rather, it is a symptom of a larger problem – you aren’t taking care of yourself.

So if you want to reduce back fat, you may need to take another look at your lifestyle.

Focusing on your overall health and keeping active may help you finally shed those unwanted back fat handles.


8 Exercises to Get Rid of Lower Back Fat for Women
Article Name
8 Exercises to Get Rid of Lower Back Fat for Women
Here are 8 exercises to get rid of lower back fat! Go through the circuit three times for a real burn!
Publisher Name
Transform Fitspo
Publisher Logo