Get Your Beach Body Now – Lower Back Fat Burning Exercises You Can Do Anywhere
You’re feeling ready to finally start to get into shape for the summer months but you dont want to have to join a gym or buy equipment? Lower back fat burning exercises you can do anywhere can help you get on your way to those beach body dreams. Theres no need to dole out hundred’s of hard earned dollar’s on expensive equipment or use the latest diet craze that promises to deliver inch loss in weeks. And don’t even think about jumping on the latest fad. A proper diet and these exercises are all you need to get your beach body now!
Commit to making a change and youll be on your way to a leaner, stronger lower back and your beach body in no-time. Here are several convenient exercises that you can do essentially anytime, anywhere to burn lower back fat and strengthen your core to reveal your beach body!
Lunges and Squats are great at helping you lose fat and get toned. A great combination exercise is Jacks and Lunges. Start off with three sets of Jacks and then follow it up with one set of lunges and back to jacks for one set. This exercise will help you burn fat really fast if done properly.
Push-ups are one of the best exercises to help you lose back fat. Start off by doing one set of 10-12 push-ups and then repeat the set. Make sure that your arms are completely at its full extension each time you dip. This will help you strengthen your core and reveal your beach body.
For a quick calorie burn let’s try some high intensity interval training (HIIT). Choose any cardio exercise: running, biking, skipping etc and pick up your speed for 30 seconds and then slow down for 15 seconds and repeat the cycle for 10 minutes. HIIT sessions are incredibly useful when you want to burn lower back fat quickly.
Crunches and sit-ups are especially helpful when it comes to burning lower back fat and getting that beach body. Start by resting your hands near your temples with your knees slightly bent. Then slowly and steadily lift your upper body towards your knees while inhaling. Exhale as you get back to the resting position and repeat this cycle.
For those who are looking for a combination exercise let’s try one that combines core and arm work, Burpees. Stand with your feet planted firmly on the ground with your arms by your side and do a squat. Jump up with your feet at your shoulder level and reach your arms to the ceiling. Lower your arms to your sides then jump again with your legs straight out to the sides and your arms at a 45 degree angle. Lastly jump your feet together and get back to the original position. Repeat 10-15 times for a fat burning session.
Lets not forget some Yoga. Possibilities are endless with this. But lets start off with Salamba Sarvangasana, Also known as Shoulder Stand. Lie down on your back and bring the legs up and rest your toes on the wall with your hands and elbows on the floor. Inhale and continue to bring your legs up and rest your buttocks and lower back on your elbows. Use your hands to make sure your shoulders are steady and your neck is comfortable. Hold the pose for at least 5-6 breath cycles.
Planks are crucial for toning and strengthening the lower back. Start off in a short form plank position with your toes planted firmly on the ground and lower your arms to the floor. Hold this position for 15-20 seconds and then slowly start to move up while keeping your back as straight as possible. Continue for 15-20 seconds and repeat the cycle.
Lets not forget some cardio. Everyone loves running and it can be done anywhere but for those who are looking for something else, try swinging your legs straight down and back for one minute. Alternate legs and attempt to swing each down for 15 seconds. Keep your back straight while doing this exercise as it will help you strengthen your lower back.
Pilates is a great way to strengthen the core and lower back source while getting the heart rate up. Give the Oblique Reaches a try! Lie down on your side with your knees slightly bent. Reach your arm up above your head then slowly reach it straight across towards your hand and then slowly return to the starting position. Repeat the exercise for 1-2 minutes then switch to the other side and repeat the exercise for the same duration.
Swimming is great for all muscle groups and helps you burn fat and tone your body. Start off with some classic freestyle in the pool and focus on controlling your breath. Inhale through the nose and exhale through the mouth while you make sure you keep your back and neck straight. Freestyle can burn very high in just a few minutes and will help you achieve your beach body pretty fast.
Rowing is the perfect exercise for those looking to get their beach body. Grip the handles firmly and bring your arms towards your back. Your arms should be close to your body and you should be leaning forward while pulling the handles. As you bring your arms up towards the chest, exhale and keep the back straight. This exercise will help strengthen your lower back and also keep the fat burning at a steady rate.
Bands and tubing are great for creating tension and helping you burn fat in your lower back. Strengthen your lower back by doing band curls with your back flat on the ground. Place your feet through the bands and slowly curl your upper body up towards your knees. Try 10-15 of these and then switch to the legs extensions. Lie down on your back and anchor your feet through the band. Bring your legs up and then down while keeping your back flat.
Bicycling is great for toning your lower back and burning fat around the area. Start off by riding on flat terrain for 15 minutes then slowly let the intensity pick up and attempt to finish the last ten minutes of your ride with a sprint. Ensure that youre keeping your back straight while pedaling and once you finish, you will have burnt a lot of calories.
Lifting weights is a great way to lose lower back fat. Focus on exercises like the Deadlifts and the Bent-Over Rows. For the Deadlift, hold the weight with the palms facing up and make sure your feet are shoulder-width apart. Bend down and pick up the weight with your arms straight. Squeeze your glutes and lift the weight up and back to the starting position. Repeat this cycle for 3-4 sets of 8-10 reps.
Your back is arguably one of the most important muscles when it comes to burning fat. To target it specifically try the OneArm Dumbbell Row. In this exercise, start off with a light weight and stand with your left foot firmly planted on the floor and a slight bend in your left knee. Left your arm straight up and bent slightly from the elbow. Slowly bring the weight up until it reaches the side of your waist and then slowly back to the starting position. Repeat this exercise for 12-15 reps then switch sides.
For an extra fat burning boost let’s try the Superman. Lie down on your stomach and place your hands near your temples. Exhale and lift both of your arms and legs off the ground while keeping your head down. Return to starting position and repeat the movement for 15-20 reps. This exercise will help you to tone your entire back and you can get into that beach body you desire.
If youre looking for an extra boost to get those beach body dreams a reality Fasted Cardio can help you. Fasted Cardio implies performing some sort of exercise fasted or on an empty stomach, the morning is a great time for this as you body has been inactive overnight. The idea is to burn more stored fat and this type of cardio can be great if youre wanting to shed fat off your lower back. Lets try some Jumping Jacks. Start off by jumping straight up with your legs together and your arms at your sides. As you come back down, open up your legs while bringing your arms up above your head and then back to the center when you jump again. Repeat this for 15-20 seconds as fast as you can.
When youre at home, you might want something to do thats more fun and that can help you achieve your beach body. Lets try Dance Fitness. Put on your favorite music and let the time fly by while you dance. Let your body move and just follow the rhythm of the music. This type of exercise will definitely burn your lower back fat and you will even have fun with it.
Its not hard to burn lower back fat and get that beach body that you want. You just need to commit to one of these exercises and look forward to getting it done! Take your time in selecting which exercise works best for you and start to work your way to that long-desired beach body today!
stair pulls and pulls up. Start by standing on the bottom step or railing and then slowly pull up with your arms with your feet firmly planted on the railing. Make sure you are squeezing your back as you bring your body up. Do this 10 times and you will see a difference in your toned back pretty soon.
Let’s not forget core twists. Lie down on your back with your arms extended out and legs bent at right angles. Slowly twist your torso to one side trying to reach your arms as close to the floor as you can without arching your back. Then twist to the other side and repeat. Keep your breath regular as you move and don’t forget to twist both sides equally.
This summer try giving Russian twists a shot. Sit on the floor with your knees bent and feet firmly planted about shoulder width apart. Lean back slightly and make sure your back is straight. Then start twisting your arm to side and keeping breathing regular. Repeat this exercise 10-15 times on both sides.
Don’t forget about some shoulder taps! Get into a press up position with your hands placed firmly underneath your shoulders. Lift your right hand slightly off the floor and tap the opposite shoulder then return back to the starting position and repeat it again for the left hand. Make sure that you don’t twist your body while doing this exercise and try to maintain its alignment.
Last but not least, why not try some squats and dips. Start off with one set of squats and then do a set of 10 turkish get-up dips. Keep your back straight throughout the exercises and ensure that you are using proper form to avoid any injury. Squats will help strengthen your glutes, hamstrings and quads while the dips will help with targeting and burning fat on your lower back.
Focusing on these exercises and committing to getting them done regularly can help you achieve that beach body that you desire. Keep in mind that no particular exercise can do the work for you so make sure you’re exercising in a way that will help you reach your goals. Have a great time getting fit and toned and don’t forget to always consult your doctor before starting any exercise program.
Cardio is great for burning fat and getting toned. You don’t need heavy equipment and it can be done anywhere – Running, Jumping, Skipping, or even Dancing. If you can fit it into your schedule, jumping rope for 20-30 minutes can get your heart rate up and give your lower back a great workout. Or try running up and down a set of stairs for 5-10 minutes – it’ll give you a great burn.
For those more adventurous types, why not give Sprint Interval Training a try? Also known as HIIT, Sprint Intervals involve bursts of intense running followed by a more moderate pace. This type of cardio is great for getting your heart rate up and helping you lose fat. So if you have a nearby field or playground, try 10 sprints of around 30 seconds and follow it up with a moderately paced run for 1 minute in between each sprint.
Yoga is great for helping to stretch and tone your lower back. Try some stretches like the Cat/Cow or Child’s pose, which focus on strengthening your lower back and spine. Once you’ve done those, a few poses like the Cobra or Locust can help to open your chest and help you work your core.
Finally, doing exercises that involve compound movements can really help with burning fat and toning your lower back. Squats and Lunges are great for the lower body while Push-Ups and pull-ups will help strengthen your back. For a more challenging exercise try the Incline Bench Press – it’s a great full body compound movement that you can do at home or at the gym.
By combining a healthy diet with these exercises listed above, you’ll be on your way to a beach body in no time. Just remember, it’s all about committing to doing the exercise and following it through consistently. So come on, what are you waiting for? Stop dreaming and start working on that beach body today!
