The Best Way to Lose Weight in the Lower Back and Upper Butt Area

The lower back and upper butt area can be a problem spot, creating the dreaded "muffin top." The resulting excess fat that hangs over the back of your pants can be uncomfortable and cause you to be self-conscious. Unfortunately, there's not one simple step you can take to lose weight, particularly in one specific area. However, you can lose weight throughout your entire body, including your low back and upper butt by combining a healthy diet with regular exercise.

The Myth

It would be great to chisel a few inches off your middle while keeping curves in other areas, but spot reduction is not a possibility. No matter how many squats you do, you're not going lose weight in one, focused area. The only way to trim down one area is to embark on an overall body weight-loss routine. By exercising your body as a whole, you lose excess weight throughout your entire body, including your trouble areas.

Diet and Exercise

How to Tighten Loose Skin on the Back

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Pay attention to what you put in your mouth to start reducing the fat that's stored in your lower back and upper butt. Eat whole fresh foods, like vegetables, fruit, whole grains and nuts. Opt for lean sources of protein such as low-fat dairy, fish, chicken and lean cuts of beef and pork. Avoid processed foods and foods high in sugar, sodium and fat. Add cardio workouts, such as running and swimming, which both use the lower body and increase muscle mass in your butt. Not only is cardio an effective way to lose weight, but it uses the muscles in your back and butt, which helps in slimming this area down. Add a strength training routine to your exercise regimen two to three days a week to build lean muscle and burn fat. Don't be afraid of "bulking up" -- it takes an incredible amount of work to get large muscles. As with cardio, choose exercises that require multiple muscle groups at once like squats, deadlifts and shoulder presses.

Good Mornings

The good morning exercise targets the muscles of your lower back and upper butt specifically. While good mornings won't help you lose weight in that area, they tighten the underlying muscles, giving you a leaner appearance. Stand with your feet shoulder-width apart and hold an empty barbell across your shoulders. Pull your belly button toward your spine, straighten your back then slowly bend at the waist until you feel a stretch in your hamstrings, the muscles at the backs of your legs. Keep your legs as straight as possible during the exercise. Contract your lower back and upper butt muscles to return to the upright position.


Thoracic Spine Stretches

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Supermans allow you to target your problem area without any additional equipment. Lie face down on the floor with your arms extended overhead and your legs straight out behind you. Stabilize your abdominal muscles, then contract your lower back and upper butt to simultaneously lift your arms and legs off the floor. Hold the position for a count of two then lower back to the starting position. Perform two to three sets of 10 to 20 repetitions.