(CIRCUIT 1 – repeat x 3 minimal rest)
BB speed squat x 10 reps
Single leg hip thrust x 8 reps per side
DB goblet squat, isometric hold x 30 seconds
(CIRCUIT 2 – repeat x 3 minimal rest)
BB bent over row x 10 reps
Around the world renegade row x 10 reps around
Reverse hyper w/ mini band abduction x 12 reps
Today we’re talking low back fat – that love handle / muffin top / ring of extra around your hip area. This area is tricky because it’s a pocket of stubborn fat especially affected by stress. The higher your stress, the higher your cortisol levels, the more fat clings to this area. This is why even people with low body fat levels may STILL have fat here.
Will exercise help with this area? Yes, but only to a point. The main thing you should really be focusing on is your nutrition. If you want to lose stubborn fat, you have to be losing fat in the first place. In which case – nutrition is going to give you the most bang for your time spent buck. You can do as many crunches, oblique twists, core exercises as you want – but that fat is not coming off unless you get your diet in check.
That said, this doesn’t mean you should give up on training altogether. Instead of just focusing on your front side “flexor” muscles though, shift your focus to your back side “extensor” muscles. So many people focus on just side bends, twists, and other oblique exercises that really aren’t doing anything for your low back. If anything – they’re widening your waist. Instead you want to focus on your erector spinae (spi-nee), lats, and glutes to bring up the backside of your body.
Remember – the best way to get rid of stubborn fat – is to zero in on your nutrition. Strengthen your muscles in the gym, then reveal them by stripping away the fat with a proper diet.
If you’re ready to zero in on your nutrition, then I’d love for you to take the transformation quiz. There I’ll take you through a quick series of questions to learn a little bit more about your body type, fitness level, and goals, then give you my advice for what I think you should focus on first.