Power through lower back fat with these effective exercises and start seeing positive results faster than ever before. If you’re fed up with feeling sluggish and overweight, then hold onto this thought; we can help you get rid of that lower back fat and have you feeling more energized and confident in no time! Embark on this journey to a healthier and happier you and explore these easy to follow and effective exercises.
Mountain Climbers are a great all-in-one exercise; they will have your lower back area toned and strengthened in no time! Get into the plank position to begin, with your arms straight and hands in line with your shoulders, then one row of your knees towards your chest at a time, alternating sides and making sure to engage the abdominal muscles and breathe. You can increase the difficulty level of this exercise by increasing the speed of your rows or adding a jump as you switch sides!
Bicycle Crunches work on all areas of the abdominal muscles; they are great for strengthening the core muscles and sculpting the lower back. To perform this exercise, start lying down flat, place your hands lightly behind your head and engage your abdominal muscles. Lift both shoulders off the ground, tucked in towards your chest and bring the left knee and right elbow inwards towards each other, then switch sides and repeat. As you work to increase your strength and endurance level, try extending the opposite leg fully and then bringing in the other bebent knee and elbow.
One-Leg Push-Ups are a great exercise for toning the lower back area and strengthening the core. To perform this exercise, start in a regular plank position, then lift one leg off the floor and bend that leg’s knee so the foot is resting on the floor. Perform one push-up and then switch sides to repeat. As you increase your endurance make sure to pause for two or three seconds in between push-ups.
Rolling Planks work the abdominal and core muscles simultaneously and are great for sculpting the lower back area. Start off on your back with your hands at your chest making sure your elbows are flat on the floor. Engage the abdominal muscles and lift the head and shoulders off the floor while pushing to the back of the room with your legs tucked in towards your chest and rolling onto your toes. Pause for a few seconds before releasing back to the starting position.
Bird Dogs are great for toning the lower back muscles and strengthening the core. Start off on all fours, making sure your back is in a flat position. Engage your core muscles and lift the opposite arm and leg at the same time, extend them forward and launch them back in while squeezing all the core muscles together. Keep alternating sides and make sure to engage your abdominal muscles and breathe deeply throughout the exercise.
Jackknifes are a great exercise for targeting the lower back area and strengthening the core. To begin, start lying flat on your back with your legs straight and feet together, put your arms above your head and make sure your palms are facing away from you. Engage the core muscles and slowly bring your legs towards your chest, then bring your arms forward to touch your toes, empty the air as you reach forward. For a more difficult version of this exercise, try to hold your pressed arms at foot level for a few seconds before releasing back to the starting position.
Inverted Plank is a great way to tone and strengthen the lower back area. Start lying on your back with your arms above your head and your palms facing away from you. Engage your abdominal muscles and lift your legs off the ground while making sure to keep the legs straight and toes pointing forward. Pull your navel in towards your back and take a few deep breaths before releasing back to the starting position.
Now let’s explore how to use compound movements, such as, jump squats and burpees to increase your cardio fitness and reduce lower back fat. Jump Squats are one of the best exercises for toning the lower back area and boosting your metabolism; to do them, start standing with your feet a bit wider than shoulder-width apart, squat down and jump up as you come back to the standing position. As you increase the intensity of your workout, challenge yourself by adding weights or increasing the height of your jumps!
Burpees are one of the most effective and efficient exercises to burn lower back fat;to do them, start standing tall and then jump to the down position. Immediately go into the push-up position, lower your chest towards the ground and then, jump your feet back up towards your arms and explode to jump forward and land on the same spot. Try to repeat this exercise as many times as you can to increase the intensity of your workout!
Strength training is one of the best ways to burn off lower back fat. Let’s explore a few exercises that can help you achieve just that; Romanian Deadlifts, Goblet Squats and Kettlebell Swings. Romanian Deadlifts are a great compound movement;Start by holding the weight in front of you to make sure your back and arms are straight, keep a slight bend in your elbows and use your hip muscles to lift the weight upwards. Make sure to keep your back straight and your knees slightly bent as you slowly lower the weight while keeping your core engaged.
Goblet Squats can be used to strengthen your glutes and lower back muscles in a single exercise. To do this exercise stand with your feet slightly wider than shoulder-width apart and hold a kettlebell in front of your chest. Lower your body while keeping your feet flat on the ground, driving your weight down through your heels and keeping your chest lifted. As you come back up to the standing position, return the weight to the starting position and squeeze your glutes.
Kettlebell Swings are a great exercise for increasing strength in the glutes and lower back muscles. Start by holding a kettlebell in both hands at hip and shoulder level. Bend your knees slightly, engage your core and then quickly drive the kettlebell forward to the top of your chest level. As you come back to the starting position, reverse the movement and swing the weight back down. Make sure to control the movement with your hips and keep your core engaged throughout the exercise.
Yoga is a great way of reducing lower back fat; let’s explore some poses that will help you do just that! Sun salutations are great for improving flexibility and strengthening the lower back area; start by coming into the forward fold position and spread your legs wide apart, reach your arms up towards the sky and then fold forward and press your chest into your thighs. From this position, walk your hands back and lower your body to the ground, and then lift your torso slightly off the floor and lift your arms up towards the ceiling. Finish off with the mountain pose and exhale as you raise both arms up towards the sky.
Cobra poses are great for stretching and toning the lower back area, start off lying flat on your stomach and then slowly lift the upper body off the ground by engaging the lower back and shoulder muscles. Pause for a few seconds at the top and make sure your elbows are tucked in as you arch your back upwards. Make sure to press your pubic bone into the ground and tilt your head back while breathing deeply.
Bridge Poses are great for reducing lower back fat and strengthening the core muscles. Start by lying flat on the ground with your feet flat on the floor and your knees bent, Place your palms flat on the ground by your sides and lift your hips off the floor. Squeeze your glutes and press your heels into the ground as you hold this pose for a few seconds and return to the starting position.
Warrior I Poses are a great way to stretch the muscles in the lower back area and increase strength and flexibility. To do this pose, stand with your feet shoulder-width apart and then slowly bend your right knee and rotate it outwards to the side, make sure your knee is at a 90-degree angle. Reach your arms above your head and press your hips down towards the ground, at the same time, elongate your spine and roll your shoulders down your back. Hold this pose for a few seconds before releasing and repeating with the other side.
Try incorporating these exercises into your daily routine, and you will be well on your way to reducing lower back fat and feeling better than ever! Don’t forget to make sure to warm-up before each session and to cool down afterwards to loosen up your muscles and prevent injury. Don’t be too hard on yourself if you don’t get it right away; any progress is good progress and will help you reach your goals!
