Lower back fat can be a problem for both men and women. You might have tried a number of exercises to get rid of this fat, but nothing works. It is not possible to spot-reduce fat from a certain area of your body. Working to reduce your total body fat percentage will result in a reduction of the fat from your target area, such as around the back of your waist. To achieve weight loss, you need to be eating a healthy diet and exercise on a regular basis. In addition to this, you can do specific exercises to tone the muscles around your waist.


Step 1: Drink plenty of water, which keeps your digestive tract functioning properly, reduces bloating and gives you a full feeling to prevent unhealthy snacking.

Step 2: Replace red meat with fish or chicken. Fish is rich in omega-3 fatty acids, which increase your metabolic rate. Other foods rich in omega-3 fatty acids include flaxseed, olive oil, beans and walnuts.

Step 3: Eat more fruit and vegetables. Vegetables are low in calories and chock-full of vitamins. Vegetables will fill you up with few calories. The fiber found in many fruits helps flush excess fat from the digestive system and also fills you up.

Step 4: Avoid excess alcohol consumption, which can lead to fat storage around your stomach area.


Step 1: Go for a 30 minute-jog, walk, swim or bike ride. Any exercise that gets your heart rate up for at least 30 minutes will help you burn calories and lose weight.

Step 2: . your favorite sport. Tennis, volleyball, basketball or soccer are great sports to get you to break a sweat. Team sports make your exercise fun by bringing your friends into it — keeping you from getting bored.

Step 3: Lift weights. Muscle mass burns more calories than fat tissue. The more muscle you have, the more calories you will burn each day, even when sitting still. You can easily lift hand weights at home or hold hand weights when doing lunges or squats to build muscle mass.


Step 1: Twist with a medicine ball. Stand with your feet shoulder width apart and hold a medicine ball directly out in front of you. Slowly twist to your right side and return back to your starting position. Repeat on your left side. Do 10 repetitions on each side and increase reps over time.

Step 2: Do Knees Out exercise. Stand with your feet shoulder width apart and hold a medicine ball with both hands above you head. Bring your right knee out to your right side and pull the medicine ball over toward your right knee. Return to your starting position and switch to the left side. Do 10 repetitions on each side and increase over time.

Step 3: Kickbox. Kickboxing is a good exercise that uses most of your muscles. Every punch or kick will engage your lower back, strengthening and toning your muscles.


  • Avoid becoming focused on the scale and quick weight loss. Healthy weight loss is 1 to 2 lbs. per week. Making lifestyle changes to include exercise and healthy eating will not only help you lose weight, but will also benefit your overall health. As you lose weight, you will see a reduction of the fat in your target area. Strengthening and toning back muscles will help you achieve your goal.

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