Eliminate Lower Back Fat Once and For All with These

Eliminate Lower Back Fat Once and For All with These

Eliminate Lower Back Fat Once and For All with These Targeted Exercises
Finding that pesky lower back fat is the bane of many people’s fitness journeys. But don’t despair, because by intelligent and targeted training, you can eliminate it once and for all – and achieve a strong, toned and healthy back at the same time! To help you on your way to a chiseled core, here are 9 exercises specifically designed to get rid of lower back fat and enhance your overall strength.

First, dedicate some time everyday to doing front planks. This exercise requires you to hold a position, similar to a push-up, for a certain length of time. This not only gives your lower back muscles a real workout, but also builds core strength and stability. You can start by doing planks for no more than 10 seconds. Once you begin to get stronger, you can work in sets of 30 seconds with a 10 second break in between.

Second, perform bent-over rows. This exercise involves standing with one knee bent and one hand holding a weight while you lean forward and draw the weight up towards your chest. Make sure to keep your torso parallel to the ground, squeezing your shoulder blades in as you move the weight up. Go for three to four sets of 10 reps with the weight that’s heavy enough to challenge you.

Third, do deadlifts. This exercise requires you to stand with feet hip-width apart, bent knees, and holding the weight with an overhand grip. Keeping your back straight, engage your abs, pull the weight up, and keep grounding through your heels during the movement. Do a set of 10 to 20 reps and you’ll instantly feel the burn in your lower back.

Fourth, get moving with some superman poses. These are a great way to strengthen your lower back while getting an excellent stretch. To perform this exercise, simply lie on your front, lift your arms, chest and legs off the ground and hold for a few seconds. Do as many reps as you can while maintaining good form.

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Fifth, look up some modified bridges. They are excellent for toning your glutes and strengthening your lower back. Lie on your back with bent knees and lift your arms and shoulders off the ground as you squeeze your glutes together and create an arch between your shoulder blades. Pause for one second then return back to the starting position and repeat. Again, do a set of 10 to 20 reps and you’ll instantly feel the difference.

Sixth, use foam rollers. Invest in one, or borrow one from a friend, and use it to loosen tight muscles. Foam rollers are great for releasing tension in your lower back and help you to prevent muscle strain. Spend around 20 minutes rolling your lower back in a deep and gentle massage like motion.

Finally, improve your posture. A slouched posture can make your lower back look bigger than it is. So stand tall and proud, keep your heads up and your shoulders pulled back and lower down. You’ll be surprised at how much of a difference it can make to your physique.

In addition to targeted exercises, you can also consider making dietary changes to help diminish lower back fat. Reduce your caloric intake by tracking your daily macros and stick to complex carbohydrates and lean protein sources. Drink plenty of water to flush out toxins and avoid processed foods. Cut down on sodium and opt for natural seasoning alternatives. You should also take plenty of regular rest days for your body to recover.

To complement your exercise regiment, add some yoga asanas into the mix. They are small yet incredibly effective in toning your lower back. From triangle poses and spinal twists to cobras and bridge poses, there are plenty of different exercises to choose from. Make sure to practice for at least 15 minutes a day and you’ll soon notice the results.

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Add some resistance training to your routine as well to really get that lower back fat burning. Squats, lunges and burpees are all great exercises for targeting the lower back and will help you to achieve a stronger, leaner physique. Doing three to four sets of 10 reps will really kick start your progress.

To make sure your hard work pays off, get plenty of sleep. Lack of sleep can sabotage even the best effort because your body needs enough time to rest and recover. Aim for eight hours of good quality sleep every night and you can help ensure that your muscles have time to repair.

Incorporate some high-intensity interval training into your program too as this can boost your metabolism and help you to get faster results. Try to do at least 20 minutes of HIIT exercises three times a week for maximum effect.

Finally, get your heart rate up with some cardiovascular activities such as running or cycling. Whatever it is, try to dedicate at least 45 minutes each day for your cardio and you’ll soon start to see the fat melting away.

As with any exercise program, consistency is key. So be sure to stick to your routine and you’ll soon be well on your way to a toned, tight and healthy lower back. With the right combination of diet, rest and exercise, you can eliminate lower back fat once and for all.