Burn Your Lower Back Fat with Fewer Hours at the

Burn Your Lower Back Fat with Fewer Hours at the

Burn Your Lower Back Fat with Fewer Hours at the Gym. You’re done slaving away for hours and hours at the gym, trying to burn that lower back fat. Forget about never-ending crunches and exhausting HIIT workouts, feeling drained and defeated when you still have no visible results. You don’t need to perform round-the-clock cardio sessions to get rid of lower back fat, you just need to find the right moves. With the following tips, you’ll be able to target your lower back fat while barely breaking a sweat.
Start with the basic movement; planks. Planks work your entire core and are great for targeting lower back fat if done correctly. Hold for at least 30 seconds and build up to a minute. As you become stronger, you can increase the hold time and throw in some variations like side planks and alternating elbow planks. Compound exercises such as deadlifts, squats and bent-over rows are a great way to tone your lower back muscles. When done together, these moves will really pack a punch. You don’t have to do them in sets of 10, try to work your way up to that, even 2-3 sets of high reps are sufficient.
Nobody likes boring cardio, so why not spice things up a bit? Try some more interesting cardio exercises like swimming, power- walking, boxing and dancing. All of these activities target not just your lower back but your entire body, and the best part is, you won’t even feel like you’re exercising. How about challenging your lower back with the stability ball roll-out? Hold the ball with your hands, go down to the sitting position and roll-out, remember to tense your core and keep your lower back still to really feel the burn. To increase the difficulty level you can add weight such as a medicine ball or a filled backpack.
Focus on your diet as well for maximum results. Cut all those sugary snacks and carb-heavy meals and begin eating smart. This doesn’t mean turning into a rabbit, try reducing your portions and swapping one or two unhealthy meals with nutritional and protein-filled alternatives. This will fill you up and give you the necessary energy for your exercise routine. Going low-carb is also a great idea, so try to limit your intake of those carbs to just one meal per day.
Weighted Russian twists are also good for targeting lower back fat. Sit on the floor and hold a kettlebell in both your hands and rotate your sides. Do this for 10-15 times each side and increase the weight and reps slowly. Make sure you keep your back straight to really focus the movement to your lower back muscles. Reverse hyp-hyper extensions are great too, take a bench and secure one of your legs, raise both legs and hold for a few seconds and commence with the exercise. Do 8-10 reps for each side.
For those that you’d rather lift some weights than spend hours running on a treadmill, weight machines can be a great option. Try out the seated cable row to give your lower back some definition. Adjust the weight to just enough so that you can complete a full range of motion for 15-20 reps. Don’t forget to tighten your lower back muscles when pulling the weight and maintain a good posture. Make sure you squeeze your shoulder blades together when performing the exercise.
To be able to give your lower back a good workout, you don’t have to look for fancy equipment. Push-ups are great for lower back pain and fat loss. Try doing them in sets of 10 or 12 and include some variety to really tone-up your lower back muscles. Elevated and single leg push-ups are great for increasing the difficulty level.
If you want to achieve maximum back fat burn make sure you don’t forget squats and jump squats. Squats are great for engaging major muscles groups at the same time, like your quads and glutes, and when combined with jump squats they’re a surefire way to blast your metabolism. Do 12-15 reps for each set. Increase the weight as you perform the exercise for a more challenging routine.
Now, let’s move on to the lower back extensions. You can do them with just your bodyweight or you can incorporate some weight if you feel up for it. Remember to keep your back straight when performing the movement and pause for a couple of seconds at the top when extending your upper back. Do 3 sets of 10-12 reps for every version.
Finally, we have the Superman exercise, it’s a great way to target your lower back while engaging your glutes and hamstrings as well. Lie face down and raise both arms and legs as high as possible, like a Superman flying, hold for a few seconds and lower back to the starting position. This exercise is great for all body levels so go ahead and give it a try.
Alternating donkey kicks are also awesome, get on your hands and knees and kick both legs corner to corner in a slow and controlled manner. This move will really give your lower back a good burn and make sure to keep those abdominals engaged. To really make it effective, complete 2 sets of 12-15 reps each side with a slight pause every time your knee passes by the elbow.
Hopping mountain climbers are a great way to tire out your entire body while focusing on your lower back. Place your hands on the floor and one foot on the bench, jump back and forth and try to increase the speed as you build up more strength. Do 2 sets of 8-10 reps on each leg and rest for 30 seconds after each set.
You definitely don’t have to spend hours and hours at the gym to target the lower back fat. Targeting your lower back is a great way to build overall strength and give your back a great shape. The most important thing is to stay consistent and work your way up to more difficult exercises.
To really get serious about reducing your lower back fat, let’s move on to Swiss ball jack knives. Place your hands on the ball and your feet on the floor, roll the swiss ball in and hold that position for a few seconds and then slowly move back to the starting position. This exercise works not just your lower back but the entire core and is great for burning fat. Complete 3 sets of 10-12 reps.
Do you ever feel like all the lower back exercises are the same and you need some variety? Well, the single leg bridge is a great way to target that lower back fat and challenge your balance. Lay on the floor and extend one of your legs. Use one of your feet to push your body up while maintaining your back straight. Do this for 10 times slowing increasing the number of reps as you feel stronger.
Let’s keep the ball rolling (pun intended) and incorporate some unilateral exercises to target those lower back muscles. The side plank holds are great for upping the challenge in your workout. Hold for 30 seconds on each side and then increase the time as your core gets stronger. You can also challenge yourself even more by adding some mountain climbers to the move.
Finally, don’t forget to incorporate abdominal exercises into your routine too. Forearm planks, leg lifts and crunches all make for great lower back fat targeted moves as they help to strengthen the core and build muscle. Try to work up to 3 sets for each move and don’t forget to slowly increase the level of difficulty.
When it comes to lower back fat, forget about hours and hours spent at the gym and focus on the right exercises to really target this area. There are plenty of exercises that you can do at home without any equipment to give your lower back a great burn. Stick to a well-rounded workout and a healthy diet and you’ll be able to notice a difference in no time.
Why not switch up your regular routine and incorporate unique exercise with nogym equipment? Walking sideways, spider-planking and the cobra pose are all great for targeting lower back fat and will also help you build strong abdominal muscles.
Once you get the hang of it the cobra pose can also be incorporated to a more intensive routine, where you add some unilateral exercises like single leg hip thrusts and step-ups. Challenge your balance and burn lower back fat at the same time.
Don’t forget to include some good old fashioned cardio as part of your routine too. Try swimming, running and cycling for some intense cardio sessions that will really give you that necessary boost to burn more fat.
Are you feeling overwhelmed about the huge number of exercises you can do to target your lower back fat? Don’t give up! Make sure you write down a plan to stay motivated and slowly incorporate each exercise into your routine. That way you won’t feel so overwhelmed and you’ll be able to track your progress and keep yourself challenged.
Yoga is a great way to build flexibility and strength in the body while burning fat on the sides. Add some gentle poses to your routine like the cobra pose, child’s pose and cat-cow. They’re great for stretching the back and focusing on those hard to reach lower back muscles.
When creating your workout plan make sure you remember to add workouts that are designed to strengthen your whole core. Exercises such as sit-ups, bicycle crunches and leg raises are great for targeting all the abdominal muscles, and strengthening you from all sides.
And don’t forget to add some simple moves to your routine such as the reverse crunch. Lie flat on your back and bring your knees into your chest while pushing your feet up at the same time. This move will really engage your core muscles and help you shed that extra fat.
Don’t be afraid to switch up and challenge your routine as you go. Try adding in some challenging exercises to really target your abs and lower back fat. Different variations of the plank, back extensions, and clamshells are all great for building more strength on the entire core.
No matter which exercises you choose for your lower back fat burn routine, make sure you stay consistent and track your progress. Incorporate some rest days into your routine too, and don’t forget to enjoy the journey. Ask yourself if you’re having fun and changing up your routine to keep yourself challenged, and if curious, consult with a professional to make sure you’re doing things right.
Add a warming up session before any exercise routine. Include some dynamic exercises like arm circles, knee pulls and squats, to warm up your muscles and prepare the entire body for the upcoming workout.
Most importantly, listen to your body and never push it too hard. If you’re feeling overwhelmed and exhausted, stop the exercise and give yourself some time to recover.
Make sure to never neglect your lower back muscles and give them the love they deserve. The best workout plans include a well-rounded routine that covers all your muscle groups evenly. Dont forget to include a few lower back-targeted exercises as part of your routine!
To really see some changes, add some weights to your lower back routine. You don’t need huge weights to get the job done. Try some light dumbbells or resistance bands to give your upper and lower back some extra oomph.
Why not try some back lifts with a deadweight? Load up a barbell with weights and grab it from the ground up to the waist. Do 3 sets of 10-12 reps and don’t forget to switch up the weight when needed. This move really targets the lower back fat and helps build your strength, so go ahead and give it a try.
Finally, dont forget to stay hydrated and to fuel your body with nutrient-rich foods. Eating healthy will help burn the fat faster and give you the energy to finish up your lower back routine.
So if you want to really target your lower back fat don’t think that you need to spend endless hours at the gym. With the right exercises and diet your lower back fat will be gone in no time. Don’t forget to set achievable goals and challenges for yourself and have fun with it! Show your lower back some love and start burning that fat today.

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