Do you have lower back fat as well? This is what you might be able to do about it

Do you have lower back fat as well? This is what you might be able to do about it

Say goodbye to back fat with these handy tips!

They’re especially noticeable when you’re wearing tight jeans: those soft pillows of lower back fat. It’s difficult to get rid of these pads, but definitely not impossible. What’s important is doing the right exercises, so you’re focusing on that lower back area in particular. A proper diet is also of the essence.

Exercise is important!

Fat burning

If you want to start burning that fat, the most important thing is to exercise regularly. Strength training is especially important because this is how you develop muscles and these, in turn, are important for burning a lot of calories. The fat on your back won’t suddenly disappear, but by training your muscles, your back will start to look more toned. That’s because your body will even burn fat when you’re not moving if you’ve developed enough muscle tissue.

Food

A proper diet is also very important if you want to get rid of lower back fat. By regularly eating small portions, you get your metabolism going and this will help you burn fat faster. Make sure you primarily eat unprocessed products like veggies, fruit, wholemeal bread, brown rice and wholemeal pasta. Try to consume as little sugar as possible. Fibres, on the other hand, are great. They are more difficult to digest which means you’re body has to work hard to do so. And this works wonders for your fat burning!

Want to know about the exercises you should do to burn that lower back fat? Go to the next page to read all about them!

Cardio

Cardio training will increase your heart rate and it will cause you to burn fat. A good type of cardio training is aerobics, for example. Try to combine cardio with strength training like bench pressing and weight lifting.

Home exercises

The great thing about the following two exercises is that you can do them from the comfort of your own home.

• Exercise 1: Lay down on your back (preferably on something like a yoga mat but a carpet will do too) and tense up your buttocks as if you’re trying to hold a coin between your butt cheeks. Stretch out your arms and legs. Lift your arms, shoulders and legs from the ground and stay in this position for ten seconds. Release, and then repeat the exercise as often as possible in one minute.
• Exercise 2: Lay down on your stomach on a mat or carpet. Keep your neck in line with your spine. Lift your feet, arms and breast from the ground. Go ‘swimming’ by lifting your arms and legs higher and moving them up and down. Keep this going for one minute, rest for 15 seconds and then repeat the exercise.

Read more: Do you have bat wings too? This 3-minute exercise really helps get rid of them

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