Get Rid of LOWER BACK FAT and PAIN (Must Watch for Men!)

  • Published: 06 April 2014
  • Lose the love handle fat and strengthen your core
    By far one of the most stubborn areas of fat for men is the waistline, around the lower back. Along with this low back love handle fat, also comes the common symptoms of lower back pain. Why? Because a weak, unconditioned low back often leads to spasm and a lack of exercising and diet will lead to fat accumulation.
    In this video, I show you how to get rid of lower back fat and pain by focusing on the two most important things...strength and nutrition. I start out by showing you just how important your diet is in getting rid of low back fat. If you make diet mistakes like avoiding carbohydrates altogether, or missing protein at a meal, or binge eating, you'll quickly start getting rolls of fat around your midsection.
    Once your diet is in check you must start focusing on your lower back strength through exercise. I show you four low back exercises that will not only help you develop the muscles more, but will help you to get rid of the pain that most men deal with at some point in their lives.
    Back pain is an extremely common problem. In fact, 9 out of 10 men will have some sort of lower back pain at some point in their lives. I can tell you, as a physical therapist that back pain comes from having a weak core, underdeveloped paraspinal and lumbar muscles and far too much fat around the waist.
    We already talked about how to lose fat around the waist, but without a dedicated effort to doing the right low back exercises you'll never tone this area enough to make it function properly.
    Perform 2-3 sets of each of the low back exercises shown in this video as an add-on to the workouts you're doing already. This can be done 1-2 times per week. Again, this won't do anything to help you lose the lower back fat though unless you work on that diet and nutrition.
    For a complete nutrition plan to help you lose all of your lower back fat and love handles, be sure to head to to get the complete ATHLEAN-X Training System. Train like an athlete in 90 days and build muscle while burning fat.
    For more back exercises and workouts as well as diet and nutrition tips for losing back fat and belly fat be sure to subscribe to our youtube channel at

Comments • 739

  • Juan Cazadore
    Juan Cazadore  Vor 28 Tage

    Wish I could just sell my low back fat on eBay.

    • Jorge carrejo
      Jorge carrejo  Vor 29 Tage

      You should do an experiment.. Add 4 strips of bacon each day for 30 days.. I would love to see what would happen to someone with that much muscle and so little fat..

      • Franck Bellet
        Franck Bellet  Vor Monat

        Jeff had his best overall look at this point... just my opinion.

        • Hassan Ali
          Hassan Ali  Vor Monat

          Thanks jeff

          • Jumb-O- lya
            Jumb-O- lya  Vor 2 Monate

            Exercises start at 5:39

            • MKG boys
              MKG boys  Vor 2 Monate

              When I saw the compilation of exercises for the lower back my heart sank. I do not have any of that equipment! Please do a no equipment version of this video

              • Dave Beecher
                Dave Beecher  Vor 2 Monate

                Macon bacon is best workout

                • Mikey Stevens
                  Mikey Stevens  Vor 3 Monate

                  The exercise montage needs more metal

                  • 少川靖男
                    少川靖男  Vor 3 Monate

                    I m 65 in 2 weeks. Especially like th exercise at 6:16. But I use 2 10-lb dumb bells instead. Thx and liked!

                    • John Clinton
                      John Clinton  Vor 3 Monate

                      I am an accountant and sit roughly for 14 hours a day. What can you advice on how to lose weight?

                      • Waqid J
                        Waqid J  Vor 3 Monate

                        FUk off Jeff with your ripped body. Can’t wait till I’m there. I jsut gotta eat cleaner and mroe

                        • Ronald Santos
                          Ronald Santos  Vor 3 Monate

                          not going to lie. they are good workouts but it was just a lil funny how a few seconds of it and the guy on the board lost all that back but dude..your techniques are the bomb though!

                          • 0x 73636f7474
                            0x 73636f7474  Vor 3 Monate

                            Jeff's got muscles on top of muscles.

                            • jeremy wills
                              jeremy wills  Vor 3 Monate

                              Awesome video Jeff! Thanks!

                              • Doug Hinchman
                                Doug Hinchman  Vor 3 Monate

                                Jeff you are changing my life. Thank you for everything you do. The way you break it down scientifically has changed the way I exercise.

                                • Christian Salgado
                                  Christian Salgado  Vor 4 Monate

                                  What is the song @ 5:40 ?

                                  • Ah Umm
                                    Ah Umm  Vor 4 Monate

                                    I negative incline my bench because it stretches my hip flexors and it was really kicking my ass at first because everything was so tight but it has really helped with a herniated disk down near my tailbone as well. I just discovered this when I really wanted to bench press from a negative angle and it was very hard so I decided to just stretch instead until it was comfortable. Now I do it a few times a week. I hope this can help someone with similar issues.

                                    • Ah Umm
                                      Ah Umm  Vor 4 Monate

                                      Also stretch and touch your toes as well afterwards!

                                      • iNREEk
                                        iNREEk  Vor 4 Monate

                                        Awesome thanks

                                        • Prateek Divakaran
                                          Prateek Divakaran  Vor 4 Monate

                                          Thanks for the info, Jeff. Can you add some home exercises with no equipments at all?

                                          • Raymond Jackson
                                            Raymond Jackson  Vor 4 Monate

                                            There is nothing wrong with bacon. C'mon jeff!

                                            • ronnethe berry
                                              ronnethe berry  Vor 5 Monate

                                              Thx for the info

                                              • FUN,FOOD, & LIFE
                                                FUN,FOOD, & LIFE  Vor 5 Monate

                                                Hi This is Monica here well I workout at home and I hve to reduce my back fat would you plz suggest home exercise to melt away back fat quickly and with how many sets I should do everyday please if u can help that’s the only part of my body which need to be reduced Waiting for your reply thanks😊

                                                • Richard Townsend
                                                  Richard Townsend  Vor 5 Monate

                                                  His pinching skin not fat lol

                                                  • Van Smoken
                                                    Van Smoken  Vor 5 Monate

                                                    Look how nervouse and still he used to be

                                                    • Gautam Singh
                                                      Gautam Singh  Vor 5 Monate

                                                      Jeff sketched it so symmetrically even the sketch won't have imbalances in life.

                                                      • chemo humor
                                                        chemo humor  Vor 5 Monate

                                                        Please give subtitles please Who want subtitles like here... 👇

                                                        • mykl gardner
                                                          mykl gardner  Vor 5 Monate

                                                          He's a hundred percent correct and this is coming from someone who suffers from back issues due to injury on a daily basis. Once I got to a certain point and finally got my back strong enough and trust me it took quite some time. I started having fewer and fewer and fewer issues with it. So yeah I a 150% agree with him.

                                                          • Keith Dub
                                                            Keith Dub  Vor 6 Monate

                                                            Awesome video. But I think the eraser board man at the end needs to work on his arms too. 😉

                                                            • armani burton
                                                              armani burton  Vor 6 Monate

                                                              Good vid.

                                                              • Combat Pyro
                                                                Combat Pyro  Vor 6 Monate

                                                                “Get rid of the bacon” ... middle finger emoji right here ->

                                                                • Gustavo Raluy
                                                                  Gustavo Raluy  Vor 6 Monate

                                                                  I think jeff double his cycle and have a discount on his tanning!!!!

                                                                  • Marek Węglarczyk
                                                                    Marek Węglarczyk  Vor 6 Monate

                                                                    the music on this one

                                                                    • Emerald Santana
                                                                      Emerald Santana  Vor 6 Monate

                                                                      I know this was mostly meant for guys and all.. but I'm still doing this.. the men's version just feels so much better.. and much more educational. Thank you Jeff! 💕

                                                                      • Carlos Galindo
                                                                        Carlos Galindo  Vor 6 Monate

                                                                        Thanks Jeff. So that’s what caused muscle spasms. I had those mainly around my lower back from overworking my body and it got to the point where I stopped working out for a very long time cause I didn’t know what the issue was. I don’t have them anymore and your professional advice really has helped me to recognize and understand how to get to my former physique and at the same time recognizing key muscle elements and progression to develop more safely and effectively. Thank you Jeff Cavaliere

                                                                        • Marilee Chapin
                                                                          Marilee Chapin  Vor 7 Monate

                                                                          Do you have any women making videos for women? Like how to get rid of saddle bags ;/

                                                                          • Brown otto
                                                                            Brown otto  Vor 7 Monate

                                                                            Why we have that fat around our waist? It's not fat silly these are muscles which I specifically train everyday and the exercise is "eating". 😂😂😂

                                                                            • Alejandro Cárdenas Carrillo

                                                                              Bro in this video you look huge!

                                                                              • Tim t6589
                                                                                Tim t6589  Vor 8 Monate

                                                                                I love the sweets

                                                                                • Crytra
                                                                                  Crytra  Vor 8 Monate

                                                                                  Can you explain why this is for men and not for women?

                                                                                  • fuckoffyoucunt
                                                                                    fuckoffyoucunt  Vor 8 Monate

                                                                                    Crytra you can do it as well, will do you no harm, im assuming you are female ? men tend to store fat in that area so thats most likely why he is aiming it at men,

                                                                                    • 33ladyRAM
                                                                                      33ladyRAM  Vor 9 Monate

                                                                                      Is it me but compared to his videos now...he was bigger here. I love your videos even though I'm a female...I learn a lot from you and incorporate what I can.

                                                                                      • izreol ramirez
                                                                                        izreol ramirez  Vor 9 Monate

                                                                                        thanks Jeff this area gives me metamorphic disorder {makes me think im fat } Your awesome Thanks Jeff - Izreol Ramirez Denver, Co

                                                                                        • Brian Hunter
                                                                                          Brian Hunter  Vor 9 Monate

                                                                                          Jeff, please do a video on getting taller.

                                                                                          • Julissa Deleon
                                                                                            Julissa Deleon  Vor 9 Monate

                                                                                            Make more videos like this

                                                                                            • Kevin Raymund F. Samson
                                                                                              Kevin Raymund F. Samson  Vor 9 Monate

                                                                                              Hi Jeff! May I request you create "Finisher" videos for all target muscles (Back, Legs, Abs, Arms, Chest, Shoulders, etc.) please? Highly appreciated. Cheers!😊

                                                                                              • Jess Smith
                                                                                                Jess Smith  Vor 10 Monate

                                                                                                AWESOME MR Jeff.....

                                                                                                • Atishay Gupta
                                                                                                  Atishay Gupta  Vor 10 Monate

                                                                                                  Can you suggest low back exercises for Thoracic Outlet Syndrome patients? Neurogenic, specifically.

                                                                                                  • Hepz Lawrence
                                                                                                    Hepz Lawrence  Vor 10 Monate

                                                                                                    How do we get rid of abnormal inner thigh fat and skin growth?

                                                                                                    • Dasari ravi kumar
                                                                                                      Dasari ravi kumar  Vor 11 Monate

                                                                                                      This guy does a lot talking. Come to the point @6:00

                                                                                                      • Lavell Young
                                                                                                        Lavell Young  Vor 11 Monate

                                                                                                        I got a massage to fix my back

                                                                                                        • Silviya Stoyanova
                                                                                                          Silviya Stoyanova  Vor 11 Monate

                                                                                                          6.12 whats the song

                                                                                                          • Sri Harsha
                                                                                                            Sri Harsha  Vor year


                                                                                                            • Mohan Balakrishnan
                                                                                                              Mohan Balakrishnan  Vor year

                                                                                                              U call that fatttttt!!!! That's skin...I would love to donate some real fat to u 😂

                                                                                                              • Dennis TheGreat Corpas

                                                                                                                That physio ball back curl is death in plastic ball from

                                                                                                                • MarjanaKING 404NOTFOUND

                                                                                                                  2018 everyone?

                                                                                                                  • Mohamad saied
                                                                                                                    Mohamad saied  Vor year

                                                                                                                    Anyone can help identify the music on 5:40 guys?

                                                                                                                    • Alex Fred
                                                                                                                      Alex Fred  Vor year

                                                                                                                      Jeff doesn't own a shirt

                                                                                                                      • Annie Smash
                                                                                                                        Annie Smash  Vor year

                                                                                                                        Jeff you have just completely given a low back routine and I'm due to do this tomorrow😉. Many thanks

                                                                                                                        • blondebomber007
                                                                                                                          blondebomber007  Vor year

                                                                                                                          How old is this guy? He’s ripped for old guy. Is he on trt?

                                                                                                                          • Shooby Doo
                                                                                                                            Shooby Doo  Vor year

                                                                                                                            I love that intro. The way he said the beefiest part of a man's body.. was so sombre but funny cus of that American accent.. reminds me of Majorie from fat fighters Little Britain lol😂

                                                                                                                            • savagemaestro
                                                                                                                              savagemaestro  Vor year

                                                                                                                              You know too much and must be stopped!

                                                                                                                              • Oscar Leon
                                                                                                                                Oscar Leon  Vor year


                                                                                                                                • Jonathan Rangel
                                                                                                                                  Jonathan Rangel  Vor year

                                                                                                                                  Awesome video!!! LOVE your channel bro!!! Your channel plays huge part in my transformation... I started working out 3/19/18 and looking story short... through diet change and going to the gym, I'm down 45 lbs already. My goal is another 30 lbs. Your channel is so motivating and educating at the same time... thank you so much for you channel.

                                                                                                                                  • John
                                                                                                                                    John  Vor year

                                                                                                                                    Exactly the topic I had hoped to find! Thanks!

                                                                                                                                    • Mohammad Abujaffar
                                                                                                                                      Mohammad Abujaffar  Vor year

                                                                                                                                      Would the deadlift help train the lower back?

                                                                                                                                      • islington87
                                                                                                                                        islington87  Vor year

                                                                                                                                        Why is there a picture of Jeff with Bill Clinton on his website? Is Jeff a Clinton supporter?

                                                                                                                                        • PSYC LINEZ
                                                                                                                                          PSYC LINEZ  Vor year

                                                                                                                                          Nice vid bro!!! Love watchin & listenin to u... Truth be told, ur tha reason I am Pickin weights back up, Pickin clients back up, and goin back to another college course. Got 2 years PT college and 2 years of Art college... Ur easy to listen to, understand, and u don't compound tha message with a overload of knowledge. Just wanna say thanks my friend.... People of tha world,Ive had my PT certificate since 2004,been in tha game since 1988 started boxing, TKD, and wrestled,but working out and at 1 point seeing how big I could get with just my genetics,hit 285 with 11% body fat, then dropped down to 235 with about 7% body fat that wasn't by choice lost my daughter in 2005 and my world crashed & burned simple as that!!! ...but anyway, First rule of thumb is certified PTs are not doctors unless they added tha extra years etc to be a doctor. So don't take what this man says and go get hurt then come back to say it's his fault or anyone's fault but ur own, training safe starts with ur family doctor or doctors visit first. So I would say first consult ur family doctor to rule out any Medical issues, as in disc,nerves,high blood pressure etc. I've seen in my time 2 people that had no business bein in a gym from what their doctor said and 1 got up on tha pull up bar and got 7 reps in on 10 sets of 20s and dropped dead. That is 100% a true story. If u have any pain,or look cut tha SHIT even if ur 285 with 3% body fat and can run 5 miles a day, daily, still get checked outta,shit creeps up on u,This way ur 1 step Ahead of tha next man, or Women. u don't wanna compound ur health issue if any with a work out. PT can't diagnosis or treat any illness unless they have that extra MD etc tag. One,u get a good bill,or bad bill or inbetween bill of health u work with what u got & with what ur doctor says is oka or no leave that exercise(s) out until what ever gets in check and then climb that latter straight up. 10% mental,10% what u do in tha gym and 80% what u eat!!! Don't be afraid to ask for help, pick as many books up and read, study learn tha body and body parts... This is why I respect and can say have loyalty to this man right here,up in these 100% OUTSTANDING & GREAT videos... He gives u enough to get that hamster runnin in that wheel of urs,but not everything....motivation to wanna learn more, gain more, and bustin ur A$$,to fight through tha fear of pain,blood,sweet, tears....all to feel great, look great, too live free.... AND SMILE WHILE U DO IT ALL!!! P. S There is a big difference between listening & hearing ...and a want & need... Learn what they are,then what they are\ mean too u. We listen but don't hear, or hear just don't listen... Learn to do both and watch ur gains go past those limits of tha sky. Be well my friends, Blessed be...

                                                                                                                                          • 막내
                                                                                                                                            막내  Vor year

                                                                                                                                            out of all of them i can only do the last one ;0

                                                                                                                                            • Noah Piro
                                                                                                                                              Noah Piro  Vor year

                                                                                                                                              What if you are skinny and your upper back is much larger than your lower back so it looks like you have a hunch

                                                                                                                                              • Hildebrando Rázuri

                                                                                                                                                You are The Man

                                                                                                                                                • David Saunders
                                                                                                                                                  David Saunders  Vor year

                                                                                                                                                  Ok guys first off Jeff referring to "pain" is saying you have one or two levels of pain above that delayed onset muscle soreness. Point in case I am 50 and have led a very active/high risk life putting off all my pain issues until after 40. I have paid for this dearly (3 shoulder surgeries) and a two year diagnosis process through the Veterans Administration has validated my hyper-chronic back pain. Let's just say you would cringe looking at the x-rays. I have a lower thoracic/lumbar lateral curvature - several spinal processes nearly touching (that is in a resting state) - both of my hips are now positioned in not one but two irregular angles. I am told I will be looking at a 2 maybe 3 year recovery process. Let's all remember Jeff is both a Physical Therapist and an elite strength and training coach. I have seen some of his videos that make me say WTF was I thinking. It has been almost 3 years since I have been on my last mountain. For now its time to dispose of my ego and hopefully get to the point where I can start applying Jeff's training magic, if I am even able to reach that point. Hooya!

                                                                                                                                                  • Tom Lang
                                                                                                                                                    Tom Lang  Vor year

                                                                                                                                                    I love this channel because there’s no bullshit.

                                                                                                                                                    • Joshua Brooks
                                                                                                                                                      Joshua Brooks  Vor year

                                                                                                                                                      I havnt watched you in a while and noticed youve grown since i first started wstching

                                                                                                                                                      • Wes Chambers
                                                                                                                                                        Wes Chambers  Vor year

                                                                                                                                                        hey Jeff, i do have fat in those area`s, but i also have a fucked up lumbar!! 4 of my 5 lumbar are worn down with nothing to protect them anymore!! the only good lumbar i have keeps locking out on me. for the fat, i have been working on my food intake, mainly because after my 4x bypass surgery, it was suggested that i eat more vegetables and try to cut out my meat intake, and if i did have meat, it had to be a piece the size of a deck of cards. i can have fish to my hearts content, but it was suggested that i cut out my meat intake!! i`m a meat eater, but for the first 4 to 5 months after my surgery, i ate as little meat as possible, and increased my vegetable intake 3 fold!! now i am weight training (i started August 14th, 2017), and have gotten back into eating more meat for protein, but i still eat tons of vegetables!! i took a veggie stir fry of onions, green peppers (red and orange too, when available), carrots (grated), zucchini, and mushrooms, added water to it to make it a soup/stew, added 2 little cans of tomato paste, 1 can of diced tomatoes, and 1 can of black beans to it. i make a rather large batch of it once every 4 to 5 days, and eat it, sometimes with meat be it boneless skinless chicken breast, ground beef, or pork chops, and sometimes i`ll eat it as is with toast (made with villaggio olive oil bread), but i eat it 6 times a day!! i season this soup/stew with onion powder, garlic powder, celery seed, dill weed, ground black pepper and 1/2 a teaspoon of salt. it is so good, i could never get sick of eating it. thank you so much for sharing my friend, with love from Wes!! hugs!!!

                                                                                                                                                        • Jullian Fletcher
                                                                                                                                                          Jullian Fletcher  Vor year

                                                                                                                                                          I don't eat sugar foods,I don't drink i don't eat gresey goods and I still have good back fat I just eat to much healthy foods

                                                                                                                                                          • Ray Konynenbelt
                                                                                                                                                            Ray Konynenbelt  Vor year

                                                                                                                                                            I want it Lipo bad! :)