The most popular question going on the surface of the internet is How to lose Low Back Fat or How to reduce Lower Back Fat. Because it's quite annoying to deal with. Even when you have a very low body fat percentage you would still end up carrying those bulges as muffin top around your back and it's very bothersome.
What is Lower Back Fat?
The accumulation or accretion of fat above the hips is termed as lower back fat.
You may ask "why do I have back fat when I'm skinny?" Even though you are skinny you still have a pretty good accumulation of fat over there. Because it causes due to our inactive lifestyle and lack of accountability to what we put into our mouth.
What causes lower back fat?
A lack of cardio exercise or a sedentary lifestyle can contribute to back fat. A diet that's high in sodium or sugar can also contribute to inflammation in your body, making lower back fat and bloat appear to be more significant.
Steps to Reduce Lower Back Fat or Muffin Tops
We can reduce the formation of lower back fat by tackling it strategically. Of course Nutrition and Exercises are going to play the key role in the reduction of Low Back Fat.
So without any further ado, Let's jump straight into it
1. Reduce Insulin
Low Back Fat should not necessarily have to be a fat problem but a hormonal imbalance and the major hormone that contributes to the accumulation of fat above the buttocks (known as Low Back Fat) is INSULIN.
So, how to lower Insulin levels
a) No Snacking
Eat 3 meals a day, if you can them aim for only two. Because what happens when you eat, you spike Insulin. Surging Insulin is not a bad thing until a certain point and if you cross that threshold then it creates a lot of fat related and many other problems.
b) Reduce Sugars
When people eat a food containing carbohydrates or simple sugars, the digestive system breaks down the digestible ones into sugar, which enters the blood. As blood sugar levels rise, the pancreas produces insulin that prompts cells to absorb blood sugar for energy or storage. This "storage" is Fat here and in this case "Low Back Fat".
c) Eat More Greens
To lower insulin, we have to spike our greens, why? because greens have potassium. Potassium will decrease the need for insulin in fact insulin and potassium work really closely together and if you can actually increase your potassium you will lower the need for insulin.
Spike your greens you will actually improve that, that means bigger salads and leafy green vegetables.
2. Lower Cortisol
As your body perceives stress, your adrenal glands make and release the hormone Cortisol into your bloodstream. Often called the "stress hormone", cortisol cause an increase in your heart rate and blood pressure. It's your natural “flight or fight” response that has kept humans alive for thousands of years.
Just Reduce stress from your life and if you have any physical stress then try to attenuate it by giving yourself and your body some time to heal and giving it right nutrients to make that recovery much faster.
This will help to reduce the back fat .
Tip: Avoid People that cause you to have more stress in your life. Instead surround yourself with people who make you happy.
3. Exercises for Lower Back Fat
I know spot reduction is not a thing but if you follow the above advices and do these moves then I bet you will have a better chance to reduce that Lower Back Fat.
Generally what we see, is our front body and that's what we are more concerned about most of the time and completely neglecting the part that is behind us, i.e. The Back.
Lack of physical activity causes atrophied muscle. This will loosens the muscles and make it appear more saggy, more duller then ever before. So we need to tackle this problem and work our muscles on the back especially lower back muscles which will ensure the reduction of Low Back Fat.
a) Superman
The Superman strengthens your lower back, works your glutes, builds up your core, and might even make you feel like you’re flying through the Metropolis night sky. To get started, all you might need is a mat to make things more comfy.
- Lie facedown with arms and legs outstretched, forehead on the mat. Your neck should be in a neutral position.
- Exhale as you slowly lift arms, legs, upper back, and head off the floor. Keep arms and legs straight but not locked. Your body should resemble a U shape with either side several inches off the floor.
- Hold this position for 5 seconds. Remember to keep breathing!
- Exhale as you lower back down. Then take it from the top.
b) Glute Extension Kick out
This move will target your glute muscle, lower back and hamstring. It will also work on your core
- Get into all fours, with a straight spine, and contract your core muscles.
- Extend your right leg back and up until your thigh is parallel with the ground.
- Contract your glute at the top of the move and hold for a beat.
- Return to your starting position without touching your knee to the ground and repeat.
c) Side Plank Dip
Side plank dips. Besides your obliques, this side plank variation engages your shoulder muscles, the lat muscles in your upper back, and your glutes
- Start in a traditional side plank position.
- Raise your top arm straight above you, or keep your top hand on your top hip.
- Drop your hips until they come into contact with the ground, then return to the start position.
- Repeat for 10 to 15 reps and then switch to the other side.
CONCLUSION
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