Getting rid of stubborn body fats can be tricky, especially when it’s concentrated in a specific area of your body like the back.
The back, especially the lower back, is often considered a problem area, leaving many people seeking out ways to lose extra back fat.
Fortunately, there are methods you can use to lose lower back fat in a week, even from the comfort of your home.
The back is a hard place to lose fat, but if you are committed, it is possible to get rid of lower back fat in a week.
When you burn fat, you should focus on burning everybody fat that might have clung on you due to your diets or some unhealthy lifestyle.
10 Easy Exercises to Get Rid of Lower Back Fat at Home
Luckily, with just a minor modification in your diet and performing the right type of exercises, you can tone up your entire body and get rid of lower back fat in a week.
Here are ten easy exercises that can help you get rid of lower back fat at home.
1. Lower back extension
This is the best exercise for back fat because it targets that lower back fat and helps you tone the muscle in your lower back. To get started,
Lie with your back on the floor
Place your hands right behind your head
Lift your chest and legs as far off the ground as you can. Do not push yourself too much to avoid strain.
Then return to the starting position
Repeat 5-10 times.
If you have a pool at home, then jump right in because the benefits of swimming are enormous. When you swim you are sure burning chunk amount of fat.
Try spending thirty to sixty minutes, three to five times a week in a warm water pool and come out feeling so light like a feather. Yeah, that’s swimming for you.
3. Partial curls
To help you burn your lower back fat, partial curls is essential. Here’s how to get the best from partial curls;
Lie back on the floor
Bend your knees while keeping your feet flat
Make sure your hip is wide apart
Gently use your hand to raise your head and shoulders away from the ground. Do not push your head or apply any form of force to avoid injuries
Hold for five seconds before returning to the starting position
Repeat move 6-10 times.
Get yourself a pull-up bar at home for a sexy and strong lower back. Any horizontal iron rod expanded in the air will do.
Start by hanging on to the bar, such that your body is off the ground and your weight is on your hands.
Lower yourself in a controlled motion while tightening your bum.
Pull back up with your back, shoulder and arms
Repeat motion for 5-10 times
Excellent for the back. It burns those fats and strengthens your back muscles.
The superman exercise works for your core as well because it engages every part of your lower body. To do the superman;
Lie on your belly, your face down
Lift your chest up such that you feel the strain in your lower back
Lift your leg, just a little above the ground and hold that position
Hold for 5 seconds
Repeat 5-12 times.
6. High-intensity interval training
Consider high-intensity interval training (HIIT) for a faster and better total fat burner. HIIT will not only tone your back, but it will also tone your entire body and help fat.
Intense running is an example of interval training.
Run at a very high pace for minutes
The return to a more comfortable pace for another specific minute
Keep increasing and decreasing your speed for 15-20 minutes
Your heart should thump violently, and you should find it difficult to say a word a few seconds after you complete a high-intensity interval training.
Your bodyweight is required here. Planks are very effective for back fat and as well as back pain. It builds strength and helps tone your entire back.
With your forearms on the floor, straighten your back
Make sure your body is aligned
Hold this position for 20-60 secs
With bridges, you can get not only a great back but also a nice sexy hip. You can add that to your inventory.
Lie with your back on the floor
Bend your knees at 90-degree angle
Keep your feet flat on the floor
Lift your buttocks up while tightening it
Ensure your back is making a straight line like a bridge
Remain in that position for 10-15 seconds
Lower your body to the floor and repeat for 10-15 times
9. Bent over rows
For bent over rows, you need a dumbbell.
Place a dumbbell in both hands
Bend your waist slightly, about 45-degree bend
Extend arms straight in front of you
Then pull your arms back until your upper arms are next to your back
Return your arm to the front
Repeat as many times as you can go.
10. Lower back rotational stretches
This exercise is very effective in burning fat and relieving pain, the tension in the lower back. It also engages the core muscle to promote proper stability and flexibility. Follow these steps to get the best from lower back rotational stretches;
Lie back on the floor
Bend your knees and make your feet flat on the ground
Allow your shoulders to stay firmly on the floor; you can spread them out.
Gently bring both knees over to one side
Remain in the position for 5-10 seconds, then return to starting position
Gently bring both knees to the opposite side
Hold for another 5-10 seconds.
Repeat for 2-5 times.
In addition to these recommended exercises, switching up your diet and maintaining a healthy lifestyle can also play a role in getting rid of fats from your body.
Practising these exercises in your daily routine can support weight loss and help you shed your unwanted lower back fat.