Why should you be concerned about lower back fat? Research has suggested that having excess fat on the abdomen and waist can increase the risk of heart disease, stroke, diabetes and even some cancers. It’s no wonder why people have dubbed it the ‘dreaded’ lower back fat. Well, don’t let the fear of it keep you from achieving the body you’ve always wanted. With the right kind of exercises and some determination, getting rid of lower back fat is totally doable!
Here are five simple exercises to help you blast away that dreaded lower back fat and reveal the taut, toned body you’ve been dreaming of. Contracting your muscles and engaging your core are key to sculpting your lower back area and getting results fast.
Let’s start with the Superman. Lie flat on your stomach with the arms outstretched in front of you and ankles touching the ground. Lift your arms, chest and thighs off the ground at the same time, hold for a few seconds then slowly release. This exercise will help to create strong back and leg muscles which can help to reduce fat.
The superman can be followed by the Bridges. Start by lying flat on your back with arms at your side, slightly bent, and your feet flat on the floor hip-width apart. Lift your hips off the ground and push your heels into the floor, squeezing your glutes and holding the bridge for a few seconds before slowly releasing. This exercise works to sculpt your lower back and strengthens your core muscles.
Don’t forget about the deadlift. Start by standing with your feet shoulder-width apart and your knees slightly bent. Lift your arms wide to the sides and then slowly lower the arms down behind your thighs. This exercise helps to tone your lumbar muscles and can help to reduce fat in the lower back area.
The lower back exercise can be completed with the Bird Dog. Start by getting onto your hands and knees side by side and reaching opposite arms and knees out so that your body creates a straight line from your shoulder to your knee. Hold this position for a few seconds before returning to the starting position. This exercise is great for targeting your lower back muscles and helps to create strong and defined muscles, which can help you to lose fat.
Last, but not least, the Plank is another exercise that can help to reduce fat in the lower back area. Start in the push-up position and then lower your forearms onto the ground with the elbows directly below the shoulders. Push your body up, keeping your core tight and your head in line with your spine. Hold this position for a few seconds, before slowly returning to the starting position. This exercise will help to create defined abs and give you the taut stomach you’ve been longing for.
Now that you have the knowledge, it’s time to put your plan into action. All it takes is dedication and consistency to achieve your goals. With these five simple exercises, you’ll be on your way to a tighter, firmer waistline.
Alright, now you’ve got your five exercises, let’s move on to nutrition. It’s important to understand the relationship between nutrition and exercise in order to eliminate lower back fat. Eating clean, unprocessed foods and getting the right amount of protein, healthy fats and carbohydrates will jumpstart your journey to the body of your dreams. Focus on reducing your intake of foods that are high in sugar or refined carbohydrates.
Gaining weight is easy when your diet isn’t on check. Making the shift to healthier eating habits and maintaining a consistent exercise regimen can help you say farewell to lower back fat once and for all. Set yourself up for success by creating a schedule that fits into your lifestyle and helps you to stay focused and committed. Track your progress and stay focused on achieving your goals.
Having lower back fat is not the end of the world. A balanced diet and consistent exercise regimen can help you reach your goal of getting rid of that dreaded lower back fat and finally getting the toned, sleek mid-section you desire. Take it day by day and remember to celebrate your successes along the way. You’ve got this! What simple exercises are you incorporating into your routine to get rid of lower back fat?