Workouts That Target Lower Back Fat and Love handles – By a lot of standards, a snatched waistline is an achievement. It is a tough feat because lower back fat and love handles are a resilient adversary. Today, we are going to tell you workouts you can do to get rid of lower back fat and love handles.
The area of skin outward of your hips is what is called love handles. Lower back fat, as the name implies, is an accumulation of fat around your waist.
This fat is linked to the one on your abdomen. To lose love handles and get rid of lower back fat is similar to losing stomach fat.
So, you can breathe easy as this is not some novel knowledge you’d have to squeeze into your memory.
Before we go ahead to discuss the exercises to get rid of lower back fat, let’s first talk about the causes.
It makes sense knowing what causes lower back fat in men and women.
This can help you prevent it in the first place. Or at least reduce continued accumulation.
Lower Back Fat Causes
What causes lower back fat is fat retention.
This happens when you ingest too many calories than you are burning.
If one continues this way, the accumulation of fat cells will begin to show, especially in the abdomen, waist, and hips.
Fat generally accumulates all over the body but certain areas are more prone than others. Factors that will cause lower back and love handles are as follows:
- A diet full of high-calorie foods
- The stress hormone, cortisol
- Poor sleep
- Age
- Minute physical activities, etc.
Too much stomach fat poses certain health risks, so does lower back fat and love handles.
Some of the chronic illnesses and risk factors include:
- Hypertension or high blood pressure
- Stroke
- Type 2 diabetes
- Sleep apnea
- Heart disease
- Liver disease
- Cancer, etc.
None of these ailments should one joke with. The dangers these illnesses pose is enough reason to lose lower back fat and love handles.
Now you know how lower back fat can form and also what dangers it poses if you leave it to keep growing.
Now, let’s look into how you can lose love handles and burn lower back fat.
11 Best Exercises to Get Rid of Lower Back Fat and Love Handles at Home
If you have been looking for exercises to get rid of lower back fat, you’re welcome!
We have 11 of them for you that you can choose from or maybe do all to tone lower back fat and love handles.
If you are ready, let’s get to work!
1. Burpees for Love Handles
This is a high-intensity lower back slimming exercise, no pain no gain.
It will challenge you but it is definitely the exercise to get rid of lower back fat.
As you keep at it, you will tone your entire body as well.
This exercise increases metabolism, so you can burn calories more(1).
Here is how to do it:
- Plant your feet firmly on the floor.
- In one swift move, crouch and shoot your legs backward into a push-up Do one push-up.
- In another swift move, return to the crouch with your knee tucked under you.
- Lunge upward into a jump.
- On landing on your feet, you have completed one rep.
Do at least 10 reps of this exercise to get rid of lower back fat. You are to do 3 sets in total.
2. Kettlebell Swing to Get Rid of Lower Back Fat
The more muscles you put to work, the more fat you can burn.
This exercise to get rid of lower back fat engages almost all the muscles in your body.
This routine, however, is a bit technical so it might be a little tricky to get your form right as a beginner.
But with practice, you will get along fine.
How to do kettlebell Swing:
- Place a kettlebell in front of you and plant your feet into the ground.
- Lower your torso towards the floor while keeping your back straight.
- Firmly grab the kettlebell with both hands.
- Swing the kettlebell backward between your legs and with a quick thrust, stand up straight while swinging the kettlebell in front of you.
- Be sure that your knees are locked and your arms are fully outstretched.
- Do 15 reps and 3 sets of this routine.
Read More- 9 Best Exercises to Lose Weight After 40 at Home
3. Side Plank to Get Rid of Lower Back Fat
This is another effective exercise to get rid of lower back fat and love handles as it directly targets those areas.
It works on your core, obliques, and 6 packs. If you keep the right form, your shoulder should not be sore.
Here is how to do it:
- You need to lie on your right side with your feet stacked.
- Prop yourself up on your right elbow using your forearm for balance.
- Now raise your hips of the floor such that only your forearm and the side of your right foot is touching the floor.
- You will maintain this position for 45 seconds or longer depending on your fitness.
- Switch sides and do the same.
- You will do 4 sets of this belly fat burning exercise.
4. Mountain Climber to Lose Love Handles
This exercise to get rid of lower back fat requires the rapid movement of your legs so, it serves as cardio too.
It has a similar effect on your abs as crunches. As you know, crunches have proven to be effective for burning abdominal fat.
How to do it:
- Get on the floor like you would for a full plank. Make sure your arms are stretched out and your elbows locked.
- Bend your right knee and move it towards your chest.
- Drop it back down and follow it up with the left.
- You will alternate both legs rapidly in that motion.
- Do this for 45 seconds to complete a set. You will do 3 sets in total.
5. Reverse Lunge and A Twist
What you stand to get from this workout goes beyond slimming your lower back.
You will also be working your thigh muscles.
The lunge and twist will activate the muscles in your abs and stretch it as well.
Here is how to do it:
- Stand with your spine stretched and your legs are hip-width apart. Then place your hands on your waist
- Step backward with your right foot and lower your knee into a lunge.
- While in that position, twist your upper torso without moving your legs.
- Rise to the starting position and switch to the other leg and do the same set of movements. This completes one rep.
- You will do 3 sets of 10 to 15 reps per set.
6. Jumping Planks
This is a HIIT workout but it is also an effective exercise to get rid of lower back fat.
It is a combination of jumping jacks and high plank.
It is fairly easy as it is a low-impact routine.
No risk of injuries and quite effective at training your core and abs.
How to do it:
- Get into a high plank position with your arms locked at the elbow.
- Keep your back straight and your core tight.
- Your feet should be hip-distance wide.
- Now, jump your legs apart from each other.
- Jump them back together and continue alternating this.
- If you feel pain on your hips, you can lower yourself onto your forearms.
- Continue this for 60 seconds before taking a good rest.
7. Plank Crunches
This is a variant of the popular plank that has proven so effective as an exercise for the abs.
You can rest assured it will help you get rid of lower back fat because it works the obliques along with your core and abs muscles.
Here is how to do it:
- Get in the elbow plank position. This is where you rest on your forearms instead of your palms as you will in a full plank.
- Now, in one motion, lift your right knee outward and upward.
- Get back to the starting position and do the same for the left leg.
- This completes a rep and you are required to do 10 reps of this. Repeat 3 sets to complete this routine.
8. Flutter Kicks for Lower Back Fat
You cannot escape strengthening your core if you want an exercise for toning your lower back.
You will be more agile if your core is in great condition.
This is a great exercise to get rid of lower back fat.
Here is how to do it:
- Laying on the floor and put your arms by your side with palms facing the floor.
- Raise your head as well your neck and shoulders off the floor.
- You will already be feeling some strain on your abs depending on your fitness level.
- Use your palms to maintain balance, now raise your leg higher.
- While bringing it down (but not touching the floor), raise the other one too.
- Continue this alternating sequence while engaging your core as you lift your legs.
- Do 15 reps by counting the lift of the same leg.
- If it turns out to be too painful for you, reduce it to 10 reps for a leg.
9. Tapping Plank
Plank is one of the most effective abs workout routines for glutes mass and building.
This is why it a highly recommended workout if you want to get rid of lower back fat.
This exercise targets your entire abs region including your obliques which will help reduce lower back fat and love handles.
Here is how to do it:
- Get down into a high plank. This is where you get on all fours with your arms fully stretched out with your elbows locked.
- Your toes and palms should be your only points of contact with the floor.
- Now, lift your right hand and touch your left shoulder with it.
- Bring it back to the starting point and repeat this process with your left hand. This completes one rep.
- You can measure the duration by time or repetition.
- If you are measuring by time, do the routine for 45 seconds to a minute.
- If by reps, do 15 to 20 reps.
- You will commit to 3 reps of this exercise.
10. Heel Touches
This exercise will help you burn love handle fat even though it works the entire abs muscles.
This exercise to get rid of lower back fat will really help you get the kind of mid-section you want in no time.
How to do it:
- Lie flat on the floor keeping your back straight.
- Bend your knees and place the soles of your feet flat on the floor.
- Stretch your hand so your palm is towards your heel.
- Raise your shoulders off the floor till your palm touches your heel.
- Go back to the starting position and do the same for the other hand and heel.
- Do this routine 10 to 15 times to make one set and you will aim for 3 sets in all.
11. Russian Twist to Burn Back Fat
This is a great exercise to get rid of lower back fat as it stretches the abs muscles.
This is a good way to tone lower back fat and love handles because you will soon start to feel the heat as you do it.
How to do it:
- Start out in a seated position.
- Bend your knees such that your calf is at a 45 degrees angle with your thighs. Your feet should not be touching the floor.
- Lean your torso (using your abs) backward till your back is also about 45 degrees with the floor.
- Clasp your palms together.
- Now, slowly turn your torso towards your right and then turn to your left. This completes one rep.
- You will do 15 to 20 reps of this workout depending on how to fit you are.
Read More:
- 9 Best Exercises to Get Rid of Hanging Belly Fat in 2 Weeks
- 12 Best Exercises That Burn the Most Belly Fat Fast
- 11 Best Full Body Kettlebell Workouts for Weight Loss and Flat Belly at Home
- How to Get Rid of Love Handles and Side Fat: 7 Easy Workouts at Home
Take Away
There you go; the exercises you need to get rid of lower back fat.
However, you must know that exercise alone might not bring you the desired result.
You must adjust your lifestyle as well.
It is important to watch your diet, get more quality sleep, and reduce stress.
If not, you will notice you’re only getting fitter and not burning much fat.
Therefore, combine exercises to get rid of lower back fat with a healthy lifestyle.
