How to Get Rid of Lower Back Fat and Love Handles Using Specific Diets and Exercise

Your lower back can amass excess fat, resulting in love handles, or a bulging beneath bra straps. Because you cannot spot-reduce fat, the only way to get rid of back fat is to reduce the amount of fat throughout your whole body with cardio workouts. Area specific exercises tone and tighten your muscles for a smoother appearance.

Step 1
Do an aerobic exercise of your choosing that keeps your heart rate level above 70 percent of your maximum heart rate for a period of at least 20 minutes five days a week. High-intensity aerobic exercise burns more calories in a shorter period of time than slower-paced, longer aerobic workouts. High-intensity workouts also increase your metabolism and keep you burning fat long after the workout is finished. As you become more fit, work up from 20 minutes to 30 or 45 minutes per session.

Step 2
Exclude foods high in saturated fat, sugar and sodium, and choose healthy snacks such as fruits, natural yogurts, vegetables and cottage cheese. Choose fresh foods as opposed to pre-packaged meals. Limit portion size.

Step 3
Place a Swiss ball in front of you and carefully lie face down on top of the ball, keeping your legs slightly apart for balance. Keep your upper body from your pelvis to your head level. Place your hands at the side of your head and exhale while raising your head and shoulders away from the floor by contracting your lower back. Hold for a count at the top, then exhale while lowering back to the starting position. Do 12 to 15 repetitions for three to four sets.

Step 4
Lie on a mat or the floor and roll over onto your side. Straighten your legs and stack them one on top of the other. Bring yourself up on one elbow and elevate your hips so only your feet and your elbow are touching the mat or floor. Maintain the plank position for 20 to 30 seconds to start for three to five sets and work your way up to 60 seconds at a time.


By changing your eating habits as opposed to trying a diet, you will have longer, steadier weight loss.
Things You'll Need
Exercise mat
Swiss ball