Get Fit and Say Goodbye to Lower Back Fat with these Proven Exercises
For a toned body and improved health, exercise is essential. It can be hard to stick with your fitness routine, but it’s worth it when you see the results. If you want to get rid of your unwanted lower back fat, then simply keep reading and start working those targeted exercises right away. Your efforts will definitely pay off.
Do you often dread exercising? If yes, then you have come to the right place. Here we bring you a list of proven exercises that will help you get fit and say goodbye to those stubborn lower back fat.
First on the list of five exercises to target the lower back is a supported bridge. This exercise is performed by lying down on your back with your knees bent and feet flat on the ground. Keep one small towel rolled up between your lower back and the floor. Now lift your hips off the floor and grab the towel for support. Hold the pose for about 30 seconds and then slowly lower your hips back to the floor. This may seem easy right now, however, it becomes more challenging as time passes and your lower back fat shrinks.
Next we have the bicycle crunch. This exercise is known to be the most effective abdominal exercise ever created. Start by lying flat on your back and put your hands behind your head. Now slowly lift your shoulders off the floor and bring your right knee towards your chest while you extend the left leg. Keep alternating your legs while crunching your shoulders towards your knees. Do 3 sets of 10 repetitions each and you will soon feel those targeted muscles getting a serious workout.
Swiss ball crunches are a great way to tone those muscles. Simply lie down on a Swiss ball, keeping your legs straight and arms crossed on your chest. Now slowly crunch your upper body forward and reach the ball with your head. Hold for 3-4 seconds and then return to the starting position. This exercise will definitely make you feel the burn in the targeted area.
The fourth exercise is a Dead Bug. Lie on your back with your arms and legs raised in the air as if you are about to do a crunch. Now slowly lower your legs as if you are doing a crunch. Keep alternating from one side to the other as if you are a dead bug. Do 8-10 repetitions for each side and you will definitely feel the burn in your lower back fat area.
And finally, the plank. This ab exercise targets your core but it also strengthens your lower back. Perform this exercise by getting into a plank position, making sure that your elbows are bent and directly underneath your shoulders. Keep your body in a straight line from your head to your feet and hold the pose for 30 seconds to a minute. Then lower your hips to the ground and repeat the exercise.
These exercises are designed to tone your lower back fat. However, other parts of your body should also be worked out for better results. That’s why it’s important to make sure that you do a full body workout, including exercises to target your arms, abs, and legs. With regular, targeted workouts and a healthy diet, you can bid farewell to dreaded lower back fat and become fitter than ever!
In addition to regular training for lower back fat, drinking enough water is also important. To ensure that you stay hydrated, aim to drink at least 8-10 glasses of water every day. Staying hydrated will help you stay energized and perform your workouts with ease.
A healthy diet is just as important as regular exercise. Eat a balanced diet with lots of lean proteins, fruits, vegetables, and complex carbohydrates. Avoid processed foods, unhealthy fats, and sugars and make sure you get enough healthy fats to fuel your body.
Get your daily dose of cardio. Cardio exercise helps you burn calories and strengthens your heart. Try activities like running, swimming, cycling, and jumping rope to stay fit and healthy.
Ensure that your exercise routine is balanced for both upper and lower body. Do squats, lunges, and push-ups to target the upper body and core muscles. Also, make sure that you complete at least 30-60 minutes of cardio every day to burn fat and boost your metabolism.
Aside from regular exercise, you can also improve your overall fitness by getting enough quality sleep. Make sure you get at least 8 hours of sleep every night so you can wake up refreshed and energized for the day ahead. Also, reduce your stress levels by doing activities like yoga and meditation.
Finally, a word of caution. Before you start any exercises for your lower back, it is important to check with your doctor for any contraindications.
Now that you know why exercise is important to get rid of lower back fat, its time to start transforming your body. Ready to start your fitness journey? Get up and get moving!
Another way to reduce lower back fat is to make sure you are physically active throughout the day. Studies show that even small, low-intensity activities like walking or biking can help you burn fat and stay fit. Try to incorporate these activities into your daily routine and you should start seeing results in no time.
An often-overlooked activity that can help with lower back fat is stretching. We tend to focus on the more rigorous workout activities, like weight training or cardio, but stretching is an important component of any fitness routine. Try to dedicate a few minutes every day for stretching exercises. It will help to improve your flexibility and also helps to reduce lower back fat.
Yoga is also incredibly beneficial for burning lower back fat. This ancient practice combines low-intensity exercises with deep breathing. As such, it is mild yet effective for targeting the fat in the lower back. Try to incorporate yoga into your training and you will definitely see improvements within a few weeks.
Finally, make sure you add weight lifting to your routine. Weights are a great way to tone up and get rid of that stubborn lower back fat. Try to include exercises like squats, lunges, and deadlifts in your training, as they are particularly effective for targeting the lower back.
In addition to exercise and stretches, another important factor for reducing lower back fat is to keep a close eye on your diet. Foods loaded in unhealthy fats, sugars, and artificial preservatives can contribute to fat being stored in the lower back, so its important to stay away from them. Instead, focus on eating healthy, homemade meals that are low in fat and high in fibre.
Lastly, try to stay away from refined carbohydrates. Foods like white bread, white rice, and pasta are loaded with sugars and can have a detrimental effect on your blood sugar and insulin levels. To get rid of lower back fat, switch to complex carbohydrates like oats and quinoa.
If you want to reduce your lower back fat, then focus on implementing healthy life changes and stick to them. It may be tough at first, but with dedication and consistency, you will surely achieve your desired results. So, what are you waiting for? Start today and soon you will be enjoying the benefits of a toned and healthy body.
