The Best Workout to Eliminate Lower Back & Glute Fat

While area-specific exercises can be effective for toning the lower back and butt muscles, the American Council on Exercise confirms that fat loss tends to occur across the body, no matter which muscles you focus your exercise on. According to the Centers for Disease Control and Prevention (CDC), fat loss occurs when you burn more calories than you ingest, creating a calorie deficit. You can work toward achieving a calorie deficit through aerobic exercise, strength-training exercises, and good nutritional choices.

  1. Aerobic Workouts

    • Running with a group can help you stay motivated.

      A 2011 study published by the “Journal of Applied Physiology” showed that aerobic exercise is the most effective workout routine for burning fat. The CDC recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous aerobic activities per week. To lose fat, you will likely need to exceed those minimums. Walking and cycling are good examples of moderate aerobic exercise, while running and jumping rope are vigorous aerobic activities. Keep track of the time you spend on each activity and plug the totals into an activity calorie counter.

    Strength Training

    • Strength training burns fat and tones muscles.

      You may choose to implement a strength-training routine to supplement your aerobic exercise routine. The CDC recommends at least two strength-training sessions per week. Strength training, which includes activities like weightlifting, pushups and situps, also burns fat calories that accumulate in the lower back and glutes. Make sure you work all of your major muscle groups, including your glutes. Each exercise should be done in at least two sets of eight to 12 repetitions.

    Good Nutrition

    • You can get protein from your snack food too.

      To lastingly eliminate fat from your glutes and lower back, you may also need to cut some high-calorie foods from your diet. Some easy choices include dietary toxins like trans fats, such as processed peanut butter and cans of frosting, and foods high in saturated fats, such as high-fat cheeses and high-fat cuts of meat. Make sure you’re also getting enough protein to build up your muscles. The CDC recommends 46 grams of protein per day for women and 56 grams per day for men. Some healthy protein sources are fish, beans, seeds, spinach, broccoli and whole grains like brown rice and quinoa.

    Calorie Balance

    • Remember to include everyday chores and activities when calculating your calorie balance.

      According to the CDC, fat loss across the body occurs when you are burning more calories through exercise and everyday activities than you are consuming in food and drinks. This is called a calorie deficit. Cutting calories and committing to a fat-burning exercise routine will help you create a calorie deficit. To lose 1 pound of fat, you need to create a deficit of 3,500 calories. You can determine the number of calories you consume using a food journal and an online-based calorie counter. Record the type and duration of each exercise and plug the totals into an activity calories calculator. Compare the totals to track your progress.