To lose fat in the lower back area, Jona Friedman for JillianMichaels.com recommends performing cardiovascular workouts, such as running, brisk walking, swimming, jumping rope or climbing stairs, at least four days each week. Incorporating weighted exercises, such as lunges and squats, also helps the body to burn fat and tone muscles. Additionally, Friedman suggests engaging in high-intensity interval training twice weekly for exhaustive cardio exercise.
In order to lose weight, a person must also improve her dietary habits and steer clear of foods that offer no nutritional benefit to the body, such as alcohol, processed snacks, fast food, candies and desserts. Friedman suggests building a diet based primarily on leafy green vegetables, fruits, whole grains and lean meats, such as turkey, skinless chicken and fish.
John Romaniello for AskMen suggests that accumulated fat around the lower back can be attributed to a potential problem with the body's insulin resistance. People with low insulin sensitivity have a more difficult time processing carbohydrates for energy, and their bodies store the macronutrients as fat too easily. To combat this weak response, Romaniello recommends implementing metabolic resistance training to increase the body's production of insulin-like growth factor 1. Exercises performed in rapid circuits with little time left between sets for rest are best for stimulating the body to improve its response to insulin.