8 Exercises to Get Rid of Lower Back Fat

Gaining and storing fat occurs differently, men often hold weight in their bellies and women in their hips and thighs.

These stubborn spots are frustrating, however, with a wide-ranging weight-loss plan, you may just be able to shrink them.

Regular exercises are part of the strategy to eliminate lower back fat. Pairing your exercise routine with a healthy, whole foods diet will help you to lose the pounds and reduce the fat from your body, so reduce it from that stubborn area in your lower back.

The exercises below are specifically designed to give you core strength generally and burns your lower back fat, by doing them regularly and you’ll soon see the difference.

  1. Dumbbell Renegade Rows

Benefits: Helps you work your back and simultaneously strengthens your abs.

Works: Your whole back,


–           Starting position – plank position with dumbbells in each hand, keeping your spine neutral

–           Row each dumbbell towards your ribs, while your core is stretched

Perform 10 Reps

  1. Dumbbell Seated Military Press

Benefits: Tones and strengthens your shoulders.


–           Starting position – Sitting on a bench with your back raised and a dumbbell in each hand, raised up to the level of your shoulders.

–           Pressing the dumbbells above your head, make sure to keep your shoulders flexed and your elbows locked.

Perform 10 Reps

  1. Push Ups


–           Starting position – regular push-up position, your hands aligned with your shoulder, your back and legs straightened

–           Lowering yourself, bend your elbows.

–           Rise back to your starting position, as you use your triceps and chest.

Perform 10 Reps

  1. Bent Over Lateral Arm Raises


–           Starting position – While bent over on your hands and knees, hold a dumbbell in each hand.

–           Tense your lateral and raise the dumbbells until the arms are parallel to the floor.

Perform 10 Reps

  1. Rear Deltoid Rotations

Benefits: Designed for the rotator cuffs.


–           Starting position – Standing with your feet apart holding a dumbbell in each hand and your elbows are bent at 90 degrees, so, your dumbbells are in front of you.

–           Using the back muscles of your shoulders raise the dumbbells towards your sides.

–           Hold this position counting to 5

–           Return to starting position and repeat

Perform 10 Reps

  1. Front DB Raises

Benefits: Works on your trapezius and your shoulders.


–           Starting position – Standing with your feet apart, holding a dumbbell in both hands.

–           Tensing your core, raise one of your arms straight out in front of you.

–           Hold this position for a few seconds then repeat with the other arm.

Perform 10 Reps

  1. Swimmers

Benefits: Swimmers is the best exercise for conquering lower back fat.


–           Staring position – laying on your stomach, use your stomach and back and raise both legs and arms.

–           Alternate your extended legs and arms (raising opposite arm and leg)

–           Repeat with the other arm and leg.

Perform 10 Reps

  1. Bent Over Db Rows

Benefits: Important for core strength, back definition, and toning.


–           Starting position – Stand with your feet about shoulder-width apart while maintaining a slight bend in your knees, holding two dumbbells with a neutral grip

–           Pull the dumbbells to your sides as high as possible, contracting your lats and middle back muscles hard.

–           Lowering slowly the dumbbells all the way down to full arm extension, make sure to keep your wrists straight and do not curl the dumbbells in your hands.

Perform 10 Reps.