5 Exercises To Get Rid of Lower Back Fat

Lower back fats are the bulging muscles on the lower back caused due to unhealthy food habits, lack of exercises, stress and improper sleep. Very frequently, simple diet changes can help get rid of lower back fat, but the deposits that have been there for a long time are tough to get rid off without proper back muscle toning workouts.

An everyday 30-minute exercise focusing the lower back only is essential to get the body back in shape. Additional methods include proper sleeping habits, diet changes and inclusion of protein and fibre in the diet.

* Leg Lifts

This exercise tones the lower fat muscles and also strengthens it. Another added advantage is that it tones the thigh and calf muscles and makes them appear strong and firm.

- Lie on a soft mat with hands by the side and legs joined and stretched out on the exercise ball.
- Make sure the knees are straight.
- Now take a deep breath in, put the legs flat on the ball, moving it closer and lift your buttocks high.
- Beginners can use hands for support.
- Hold in position for 5 seconds, then breathe out and get back to position.
- Doing these lower back fat workouts 15-20 times on a regular basis is advisable.

* The Cobra Pose

The Cobra Pose popularly known as bhujangasana is one of the famous techniques to reduce lower back fat and strengthen the back. It is also an excellent way to cure any kind of lower back pain one might be facing. This needs to be done at a slow pace for effective results and to save the body from cramps.

- Lie down flat on your tummy with palm flat on the floor near the shoulder.
- The toes should be pointed at the wall behind you.
- Inhale deeply and lift your upper body with the downward pressure on the palm till you feel slight stretches on the lower back.
- Hold the position for 7-10 seconds.
- Exhale and slowly get back to position.
- Doing these best exercises for lower back fat 15-20 times a day will help maintain a strong and fit lower back.

* Donkey Kicks

Donkey Kicks have multiple benefits for the lower body, toning lower back muscles being one of them. It is an excellent way to keep the lower body in shape and maintain a fit and toned calf and thighs. These should be performed with great care to prevent muscular damage at the back and legs. Those with typical back conditions should avoid excessive straining.

- On a soft mat, get down on all fours, keeping the back straight.
- Beginning with left leg; keep it folded at the knees and extend it towards the backside.
- The target should be to have the foot facing the ceiling.
- Stay put, count to 10 then get back to initial posture.
- Perform with the left leg for 15 times, then switch to the right and repeat.
- Doing 2 such sets will be helpful in curing lower back fat.

* Side Bending

Side Bending improves the strength of your back and regulates blood flow to the entire upper body. It is essential to perform side bends if you want to get rid of the fat deposits on your lower back to get the curvy shape again.

- Sit on a soft mat with back straight.
- Pull the right leg inside and let the left leg stretch out to its side.
- Lift both the hands above your head and bend to the stretched out the leg as much as possible.
- The target is to bend till you feel the pull on your lower back.
- Breathe out and get back to the initial posture.
- Perform these exercises to get rid of lower back fat 20 times on each side in sets of 10 to prevent excessive straining on the waistline, increase gradually.

* Side Crunches

Side Crunches are very beneficial for the abdominal region, thighs and lower back. It helps tone muscles and gets rid of the fats that have been there for a long time and refuse to go permanently. Practising side crunches regularly will improve the overall stamina of the body.

- Lie down flat on the back on a soft mat, thread the fingers and put behind the head.
- Now lift both legs up in the air at 30 degrees.
- Breathe in and simultaneously fold and bring the left leg near the abdomen and right elbow to touch the knee.
- Breathe out and get back to the initial position.
- Repeat with the other side.
- Perform these exercises to lose lower back fat for both sides alternately.
- Do 25-30 sets regularly to have your back in shape within a few weeks.