I know cardio is great for overall fat burning and I cannot spot reduce, but wondering if there is anything specific I can do to help target this area?
Since you know about spot reduction not happening- Lift weights!
Weight lifting and lifting heavy will reshape the entire body.
Deadlifts, Squats, push ups, pull ups rows presses will work the entire body.
thanks I will try both ideas!
Not for the fat layer, for reasons you already know. You can target the muscle layer under it, but the lower back muscles don't hypertrophy (grow) much, so it won't change the appearance of the area very much. Besides, i don't think you want the muscle layer bigger, you want the fat layer smaller, correct? All exercises burn fat. Where the fat is burned from is not something you can choose, so i'd follow a normal, full-body strength training program, with no extra emphasis for your fatty areas.
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