Exploring the Steps You Can Take To Target Lower Back Fat

Genetics, diet, and lifestyle factors all play a role in dictating how your body stores fat.

Also, most of our everyday movements like walking and carrying groceries work the front of our arms and chest. At the same time, the back is often underused and usually put into awkward, unergonomic positions.

The idea of spot-treating areas of fat on your body via exercise is impossible. You'll have to go at it more comprehensively to lose fat in an area of the body.

That can be achieved with a healthy diet, a caloric deficit, and a consistent workout routine designed to focus on burning calories and strengthening the lower back. 

Targeting Lower Back Fat

The main strategy to target lower back fat is first undergoing a caloric deficit. That means you'll need to burn off more calories than you consume with the help of a diet and exercise.

Alongside cutting calories, you will have to tone your back muscles to obtain the desired aesthetic.

Forming The Caloric Deficit

A caloric deficit isn't something that's supposed to have a dramatic effect on your weight. Three thousand five hundred calories equal a pound of fat.

Therefore, if you reduce your caloric intake by 300 to 500 calories daily, you'll start to lose a pound or two of fat each week.

The best way to create a caloric deficit is by cutting back on food options high in calories but low in nutritional value.

Removing sugary drinks, processed, white grains, and foods covered in artificial preservatives is the best way to start.

Exercising To Target Back Fat

Now that you understand how to target lower back fat with a caloric deficit, it's time to learn how exercise can help.

To properly burn fat with exercise, you should experiment with cardio. Cardio keeps the whole body moving, which is useful for burning calories and helping you with your caloric deficit.

Strength-training exercises will not help you burn fat as much, but they will assist you in toning the muscles, giving you a more aesthetic appearance. 

Lower back exercises that you can do include:

1. Reverse hip raise with exercise ball
2. Side jackknife
3. Superman

Cosmetic Procedures To Reduce Lower Back Fat

Elite Body Sculpture's Lower Back AirSculpt® is an advanced procedure designed to target excess pockets of fat with unparalleled accuracy.

The fat removal process doesn't use a scalpel, needle, stitches, or general anesthesia, making it one of the most comfortable techniques. Compared with traditional lower back and tailbone liposuction, our patients enjoy more precise and natural outcomes while also requiring significantly less downtime.

We're the next generation of body sculpting, and we're here to help. Come to our Orlando Elite Body Sculpture office to schedule your free consultation for more information on how we can help with your body goals.