It’s time to wave goodbye to lower back fat! A fit and toned back is something to be proud of. With a few simple exercise, you can easily manage those unsightly lumps and bumps on the lower back and achieve your body goals.
It can sometimes be difficult to properly target the muscles of the lower back. To avoid any further frustrations, it is best to avoid unusual exercises or complicated movements. Here are 3 simple exercises that are sure to slim down your lower back in no time.
Lower back extensions. This move can help to strengthen and stretch the lower back muscles. To perform this exercise, lie down on the floor face down. Then keep your arms stretched out in front of you; bring your chest off of the ground and squeeze your shoulder blades together. Hold for several seconds before releasing for one rep.
Side plank. This move is ideal for working towards a toned lower back and also presses through your core. Position yourself in a plank position on your side. Make sure your lower elbow remains aligned with your shoulder; raise your hips up and hold for several seconds. For an extra challenge, you can engage your hips to one side before rising back up for one rep.
Superman. This exercise works to target muscles along the spine. Lie face down on the ground, bend your arms and place your hands just below your chest. Raise your legs and arms off of the ground and hold for at least five-seconds before releasing for one rep.
Now, it’s time to take the routine to the next level. For the second phase, include three additional exercises that will aid in targeting even more muscles in the lower back.
Reverse fly. When performing a reverse fly, you’ll need a pair of light dumbbells. Stand with your feet slightly wider than hip-width and bend your knees with your toes pointed slightly out. Hold a dumbbell in each hand and with your arms extended and palms facing your legs. Raise your arms out to the side and squeeze the shoulder blades together as your arms come up for one rep.
Burpee. Begin in a standing position with your feet shoulder-width apart. Jump into a squat position with your hands on the floor and then kick your feet back into a plank position. Make sure your core is engaged and your feet and hands are securely positioned. Return to the starting position and repeat.
Mountain climbers. Begin in a plank position with your shoulders over your hands. Then quickly alternate bringing each knee to your chest. Make sure your back remains flat and your core is engaged. Make sure to move quickly while avoiding any arching in your lower back.
For phase three, incorporate two additional exercises to create a comprehensive lower back fat burning routine.
Neutral deadlift. Stand with your feet hip-width apart. Grip a barbell with an overhand grip. Without bending the knees, push your hips back and lower the barbell to the ground. Squeeze your shoulder blades together and keep your core tight while pressing up for one rep.
Reverse Crunch. Lie on your back with your hands placed underneath your tailbone. Inhale, as you raise your legs until they’re perpendicular to the floor. Exhale, as your bring your legs and hips up towards your chest. Slowly lower your legs back to the starting position for one rep.
Are you ready to tone and slim down the lower back and say goodbye to fat once and for all? Incorporate these simple exercises into your daily fitness routine and you’ll be looking and feeling fit in no time. Don’t forget the importance of consistency and dedication throughout your workout plan to make sure you achieve the best results.
For phase four, incorporate 2 additional exercises with weights to focus on your strength and build strength over time.
Back Rows. Start with a barbell in front of you. Grip the bar with the palms facing downwards. As you bend your legs, bend your waist until the back is parallel to the ground. Bring your arms up, driving backwards and squeezing your shoulder blades together. Release back to the initial position and repeat for one rep.
High Pull from Barbell. Stand with the barbell at your mid-thighs. Keep your head aligned with your spine and your hips and knees slightly bent. Drive your hips forward and power up the barbell as if you were jumping and pulling the barbell up towards your chin. As you reach the top of the move, bend your elbows to pull the barbell towards your chin, releasing your shoulder blades together. Return to the initial position and perform the move again for one rep.
These simple exercises are sure to help you get rid of your lower back fat and build strength in no time. Make sure to maintain good posture and align your spine throughout all of your exercises to effectively target the lower back muscles. Finally, don’t forget to monitor your progress, every small advancement will bring you closer to your desired physique and make you feel strong and confident!
