How to get rid of lower back fat once and for all

If you have “love handles” or fat around the waist, you know that it’s difficult to get rid of that fat. These seven exercises will help you in this.


Start with foodLower back fat can not be removed only with the diet, but you should certainly pay attention to what you eat. Reduce the intake of sugar, salt and fast food as much as possible, and replace them with fruit and vegetables. To get rid of fat from this part of your body, you need to eat healthy, consume less calories and be physically active.

Stress and sleep

Another important step in the fight against “love handles” is to get enough sleep and avoiding stress situations whenever possible.When you are stressed, the body produce a lot of adrenaline and cortisol, which leads to the fact that everything you eat “stick” just for this part of the body. Research shows that if you are sleeping enough – between six and eight hours – you have a double chance of succeeding in your efforts to lose weight. 

Physical activity

If you want to remove the lower back fat, let your exercise become your everyday activity. There are exercises that are aimed at removing the fat from this part of the body, but that does not mean that you should only do them – so be physically active, at least walk as much as you can.

The Workout

1. Dumbbell Deadlift

Directions: Start with your feet at hip-width distance, holding dumbbells in front of your body with palms facing in to thighs. With slight bend in knees, lead with the chest and push your hips back to lower weights down in front of the legs. Lower to mid-shin, then return to start for one rep.

Reps: 10 to 12

2. Dumbbell Front Squat

Directions: Start with feet slightly wider than shoulder-width apart, holding a barbell in the front rack position. Push your hips back, sit into squat, bringing thighs below parallel to ground. Push through heels to return to start for one rep.

Reps: 10 to 12

3. Chin-Ups

Directions: Hang from pull-up bar with an underhand grip, hands slightly wider than shoulder width. Pull your body up until chin clears bar. Lower back to start for one rep.

Reps: 10 to 12

4. Rotational Ball Slam

Directions: Stand with your feet hip-width apart holding a medicine ball with knees slightly bent. Raise the ball so it’s straight overhead. Use your core to bring your torso and arms downward as you slam the ball into the ground about 2 feet to your right. In the finish position, your torso should be parallel to the ground and your arms should be behind you. Retrieve, then repeat on the opposite side for one rep.

Reps: 10 to 12

5. Sprints

Directions: Do you REALLY need us to explain this one to you? Let’s hope not.

Reps: 8 minutes on the treadmill at 30 seconds on, 30 seconds off

6. Single Kettlebell Farmer’s Walk

Directions: Start with feet at hip-width distance, holding kettlebell on one side. Walk forward 30 yards without swinging bell, engaging core. Switch to opposite side, and return to start for one rep.

Reps: Four 30-yard lengths

7. The Push Away

Directions: “This move requires both hands on the edge of the table, from there fully extended your arms, stop eating and push away from the table once you’re done eating,”. “Go on, you can do it.”