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  • 5 min read

    What Causes Lower Back Fat Above Buttocks

    Do you have a bit of a muffin top going on? If you're concerned about lower back fat above your buttocks, you're not alone. This is a common problem for many people, and there are several possible causes. In this article, we will discuss what causes lower back fat above buttocks, and provide tips on how to get rid of it!

    Excess Weight 

    Having excess body fat in the lower back and around the buttocks region is a common complaint among both men and women, but is more common than you’d think.

    Excess Calorie Intake

    The most common cause of lower back fat is excess calorie intake. When you consume more calories than your body needs, the excess is stored as fat. This fat can accumulate in various areas of the body, including the lower back.

    Lack Of Exercise

    Another common cause of lower back fat is a lack of exercise. If you aren’t getting enough physical activity, your body will be more likely to store fat, including in the lower back area.

    Poor Posture

    Poor posture can also contribute to lower back fat. If you slouch or sit for long periods with poor posture, it can cause the muscles in your back to weaken and the fatty tissue to bulge out.

    Tight Clothing

    Wearing tight clothing can also contribute to lower back fat. This is because tight clothing can compress the skin and underlying tissue, which can then lead to bulging and dimpling of the skin.

    Hormonal Changes

    Hormonal changes can also play a role in the development of lower back fat. For example, during puberty or pregnancy, there can be an increase in certain hormones that cause fatty tissue to accumulate in the lower back area.


    Genetics can also be a factor in the development of lower back fat. If you have a family history of obesity or excess body fat, you may be more likely to develop it yourself.


    As you age, your skin becomes less elastic and more prone to sagging. This can cause any existing fat in your lower back area to become more pronounced.


    Menopause can also contribute to lower back fat due to hormonal changes and a decrease in muscle mass. During menopause, many women experience an increase in body fat percentage and a decrease in muscle mass, both of which can lead to sagging skin and bulging in the lower back area.


    Stress can also play a role in the development of lower back fat by causing an increase in the hormone cortisol. When cortisol levels are elevated, it can lead to increased appetite and cravings for high-calorie foods, both of which can contribute to weight gain and Fat accumulation

    Tips On How To Get Rid Of Lower Back Fat

    Adjust Your Diet

    To reduce excess fat in the lower back area, it's important to take steps to give your body the nutrition it needs to function properly and leave out what it doesn’t…or maybe just have it in moderation.

    To start, it might be helpful to evaluate your current diet and see if there are areas you can improve - such as incorporating more vegetables or reducing portion sizes. Along with better nutrition, regular physical activity is essential for losing fat, so be sure to combine your diet changes with a fitness routine that includes cardio exercises along with strength training at least three times per week to stay consistent with your goals.

    The combination will help you burn excess calories and work toward reducing overall body fat throughout the entire body - and specifically around the lower back and buttocks region. With dedication and hard work, you'll begin to notice a gradual yet considerable change in your physique and achieve long-term results!

    Start Doing Cardio & Weight Lifting Exercises

    When it comes to getting rid of lower back fat, one important factor to consider is that exercising is key. One of the quickest ways to help boost fat loss is to incorporate cardio and weight lifting sessions into your routine. Exercises like running, jogging, swimming, biking, or other activities that raise your heart rate and make you sweat. Adding in weight training, such as squats, lunges, bench press, and kettlebell swings are also great ways to build muscle, which helps burn fat more quickly.

    Cardiovascular exercise (aerobic exercise) helps to create a balance between muscle and fat while increasing your overall strength, flexibility, and endurance which can help you lose unwanted fat faster than ever. Keep in mind that a successful aerobic exercise program should include both steady-state workouts (continuous motion for longer periods) as well as interval training (alternating periods of high and low intensity).

    It takes effort; however, this type of regular workout can help burn off those unwanted layers around your lower abdomen more effectively over time. The great news is, most of these exercises don’t even require a gym membership. So don't wait any longer - start incorporating some exercises today! Getting rid of stubborn lower back fat is achievable with dedication and determination! Good luck!

    Stay Hydrated

    what causes lower back fat above buttocks

    One of the main tips for getting rid of lower back fat is to make sure to stay hydrated. Drinking plenty of water can help lose excess fat from your mid- and lower body because it helps to shrink fat cells as well as flush out toxins that can accumulate throughout your system. In addition, staying hydrated boosts metabolism which can help you lose weight over time while also providing energy during physical activities.

    Additionally, it's important to make sure to drink healthy fluids, such as teas and smoothies instead of sugar-filled sodas or juices. Assuming a slow, gradual approach will help you lose weight without causing stress or fatigue, so try exercising at least 3 times a week while drinking 8 glasses of water daily and eating smartly to lose fat in the long run. Staying hydrated is essential for achieving long-term fitness goals and keeping fat off your lower body!

    Reduce Stress

    what causes lower back fat above buttocks

    When we experience chronic stress our bodies activate a fight-or-flight response, releasing the hormone cortisol which affects our ability to make healthy food choices, lowers our metabolism, and upsets our hormones associated with weight loss.

    Additionally, chronic stress can also lead to increased fatigue, which in turn can make it more difficult to perform physical activity which is key for burning body fat and overall weight loss. So if your goal is getting rid of lower back fat, start by addressing your stress levels.

    This can be done through activities such as guided meditation, regular exercising, and getting some quality time with friends and family. Once chronic stress begins to improve gradually you may find yourself on a path toward engaging in lifestyle habits necessary for gradual fat loss, leading to better long-term outcomes for your health and fitness goals.

    Final Thoughts

    In conclusion, many factors can help you achieve your goal of losing lower back fat. These include performing cardio exercises, staying hydrated, reducing stress levels, and making healthy food choices. With consistent dedication and effort, you can start to see gradual results in a relatively short amount of time!

    Staci Berner
    Staci Berner

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