Feeling Frustrated with Lower Back Fat? These Workouts Will Help You Drop the Weight
Have you ever caught a glimpse of yourself in a shirt that accentuates your lower back fat? Thats the moment when most of us want to run away and do something about it. Most of us also understand that the only way to get rid of the annoying lower back fat is to pay close attention to diet and exercise. While it may seem like a daunting task, it doesnt have to be! It just takes focus, and we are here to guide you with a few workouts that you could add to your routine right away.
Doing crunches is the most effortless way to strengthen your lower back. Its important to keep your core muscles toned and doing regular crunches will help with that. All you need is an exercise mat and the willingness to put in the effort. The back and forth sliders works great for targeting the side muscles near the lower back and waist area. Start with your feet on the floor and slide them back and forth without lifting them from the floor. This move helps in tightening those muscles.
Jerks are another an excellent exercise to tone your lower back muscles. Start with your feet shoulder-width apart. Clasp your hand together and keep them straight as you squat. At the bottom of the squat, jump into the air and throw your hands up while you are in a mid-air. When you land, make sure you bend your knees and keep proper form so as to avoid injury.
Walking with weight is a popular exercise for dozens of exercises, including lower back fat reduction. All you need is two light weights and a walking path. Keep your arms at your side while walking and simultaneously swing your arms backward as if you’re moving your arms in a rowing motion. Make sure to maintain proper form and try to find a steady rhythm.
Swiss-ball exercises are a great way to further target and remove lower back fat. The exercise ball is a fun tool to use and engaging it in back exercises helps in strengthening the back and core muscles. You can try doing planks on the ball, which will help in tightening the whole core area. Start on your hands with your feet on the exercise ball. Keep your arms straight and constrict your core muscles. Make sure to hold the position for a few seconds before resting.
The bicycle crunch is a great way to target your obliques that will help in reducing the love handles. Lie down on mat and bend your knees with your feet placed on the floor. Place your hands behind your head. Twist your torso and lift the shoulder slowly and switch to the other side. This exercise also helps in stimulating your abdominal muscles.
The Superman: All you need to do is to lie flat on the floor on your stomach. Slowly, bring your hands and legs up in the air and try to hold on for about 10 seconds before resting. Keep a timer at hand if required. This exercise directly targets the muscles near your lower back and it will help in toning those area and reducing the fat.
Jumping rope is a classic exercise that can help in toning up your lower back fat and also your arms. All you need is a jumping rope and a flat surface. Jump at a steady rhythm and dont forget to lift your arms and hands off the floor as you jump. The impact of the exercise will help you build the muscles in the lower back.
Now that you know how to get rid of lower back fat, let’s talk about what’s the best way to that. The best way to start is by looking at your overall fitness level and then working your way up. Start with improving your diet by adding healthier foods and cutting down on unhealthy ones. Increase your water intake to stay hydrated and keep developing a healthy routine.
Also, add some activities to stay physically active. You can start by taking a walk for half an hour every day or even opting for a regular daily workout, like jogging or stretching. With consistency and dedication, you will be able to get rid of that lower back fat soon.
Set goals for yourself and try to attain those. Make sure to incorporate at least two abs workouts in your plan. Doing abs exercises two to three times a week will help you to see faster results. Remember that it is okay to take one step at a time. Track your progress every week to see how you are doing and then look deeper into your diet and exercise routine.
Adding some cardio exercises like running, swimming, or cycling to the mix will also help you get rid of lower back fat. Biking is a great way to stimulate these muscles and it is also enjoyable. Variety is important so dont limit yourself to just one type of exercise.
When it comes to the diet, focus on proteins, carbohydrates, healthy fats, and fibre to make sure you are getting all the essential nutrients. Eating lean proteins like eggs, chicken, fish, and beans always helps, as they are all very good sources of proteins. Healthy carbohydrates like fruits, vegetables, and whole grains will provide energy to push through your workouts.
Remember that the key to successfully getting rid of lower back fat is consistency and balance. That means that you should focus on both exercise and diet simultaneously in order to get the results you desire. Start by setting small achievable goals and then work your way up from there. A healthy lifestyle should always be a goal.
