We all want to get rid of those extra bulges around our midsection. But what about our backs? Working out the lower back can help to slim and shape it in no time for a leaner and more toned look. Exercises focused on the lower back are an important part of any workout routine in order to have full body fitness.
Fortunately, there are plenty of workouts that target the lower back that require no equipment, and can be done in the comfort of your own home. It doesn’t take much time to incorporate some of these targeted exercises into your regular routine to help slim and shape your back in no time!
One of the best lower back fat workouts to start off with is a Bird Dog.To do a Bird Dog, start by getting on all fours. Keep your arms straight and aligned with your shoulders, and your legs straight and aligned with your hips. Then bring your left arm forward while Simultaneously extending your right leg. Try to keep your elbow or knee from touching the floor. Bring your arm and leg back, and repeat with the alternate sides.
Back Extensions are another easy, yet targeted exercise. For beginners, simply lie on your stomach on a flat surface, and lift your chest up off the ground by pressing with your arms. This helps to target the lower back. Another variation of this exercise is to extend your arms out in front of you in a V shape, and then lift your chest off the ground to engage the lower back muscles.
For some extra intensity, try adding a Cobra extension. After doing the back extension, continue flowing into a cobra pose to further engage those lower back muscles. Hold the cobra pose for a few seconds before returning to your back extension.
There are plenty of other targeted exercises to help slim and shape your back in no time. Try Single leg dead lifts, the Superman hold, and Cat-Cow poses. All of these exercises can help to strengthen and tone the lower back with regular use.
In addition, Pilates-style exercises can also be really beneficial for the lower back. Make sure you remain mindful of your body forms and alignment when doing Pilates. As with every exercise, form and alignment is essential.
Once these sorts of basics are mastered, you may want to try some variations, such as bridging, wood choppers and plank holds. If you have access to a fitness ball or some form of resistance weight, you can also add these to the exercises above for some added intensity.
Incorporating cardio routines into your workout can also be beneficial for slimming and toning your lower back. Try running, jump roping, jogging, swimming, biking and other calorie-burning exercises. This will help to burn extra calories and speed up the slimming process.
Strength training is also great for targeting specific areas that need a bit of extra work. Incorporating more core-targeting exercises in your regular routine can help to keep your back strong and toned. Try weighted squats, lunges, lat pulldowns and rows to work your core and give your whole body a workout.
Yoga can also be great for targeting those lower back fat zones. Many of the poses will help to work on areas that can be difficult to reach when doing other forms of exercise. Try triangle poses, boat poses, and reverse planks to help build your core muscles.
Finally, diet and weight management are also integral to any fitness routine. Incorporating a healthy diet with plenty of lean proteins, complex carbs, and fiber can help to speed up the slimming process. Watching your calorie intake, staying hydrated and eating in moderation can also be beneficial.
It doesn’t take much to get slim and shape your back in no time. With a bit of dedication and a healthy lifestyle, you’ll be well on your way to having that toned, sculpted back you’ve always dreamed of! All it takes is a few straightforward moves, and you’ll be sure to see the results in no time! So let’s get started!
