Exercising is a great way to stay healthy and trim down your lower back area. However, it can be difficult to find effective exercises to target the particular area. That’s why we’ve curate a list of some of the most proven and easy to follow exercises to help you trim down your lower back. Let’s get started.
Hip Raise: Hip raises are a great exercise to help strengthen and tone lower back muscles. Lie down flat on the floor, with your knees bent and your feet flat on the ground. Raise your hips as far as you can, while tightening your lower back and glute muscles. Hold this position for five seconds, and slowly lower your hips back to the floor. Repeat this exercise for two sets of fifteen reps.
Reverse Fly: Reverse flyes are a great way to get the same effect from the hip raise, while still using light weights. Stand up straight, with your feet shoulder width apart. Hold light weights in your hands, and keep your arms loose. Lower your arms outwards in one fluid motion, as if you were performing a slow fly. Make sure you keep your lower back contracted and taut for the duration of this exercise. Then, raise your arms back up and repeat this exercise for two sets of fifteen reps.
Bird Dog: This exercise is great for strengthening the lower back and core muscles. Begin on all fours with your knees underneath your hips, and your forearms parallel to the floor. Then, lift your opposite arm and leg so that they are parallel to the floor. Make sure to keep your core tightened and your lower back engaged. Hold this position for five seconds, and slowly lower each arm and leg back onto the floor. Repeat this exercise for two sets of fifteen reps.
Cobra Pose: The cobra pose is a great way to stretch and strengthen your lower back area. Begin by laying flat on your stomach with your hands beneath your shoulders and your feet together. Press into your hands, and slowly arch your back as far as you can. Make sure to keep your elbows tucked into your sides, and your neck in line with your spine. Hold this pose for five seconds, and slowly lower yourself back onto the floor. Repeat this two to three times.
Bridge Pose: Bridge poses are another great exercise to target the lower back area. Start by lying flat on your back, with your knees bent and your feet flat on the floor. Lift your hips off the floor, and squeeze your glutes and core muscles. Hold this position for five seconds, and slowly lower your hips back onto the floor. Repeat this two to three times.
Cat-Cow: The cat-cow is an all-in-one exercise that combines stretching and strengthening your lower back area. Begin by on all fours with your knees underneath your hips, and your forearms parallel to the floor. Curl your back upwards like a cat, and hold this position for five seconds. Then, arch your back downwards like a cow, and slowly come back to the starting position. Repeat this two to three times.
Swimmers: Swimmers are a great way to both strengthen and stretch your lower back. Begin by laying flat on your stomach, with your arms stretched out in front of you and your feet together. Gently lift your arms, chest and legs off the floor. Make sure to keep your lower back engaged, and hold this position for five seconds. Then, lower your arms, chest and legs back onto the floor. Repeat this two to three times.
Cardio: Cardio is an essential part of any fitness routine, and engaging in regular cardio activities can help strengthen and tone lower back muscles. Swimming, running and cycling are all great ways to get your heart pumping and your lower back muscles working. You can also mix it up by doing interval training, or cardio fitness classes.
Yoga: Incorporating some form of yoga into your workout is a great way to both strengthen and stretch your lower back. Yoga helps to loosen tight muscles, and also increase flexibility. Classic yoga moves like the cobra pose, sun salutations, and cat-cow are all great for the lower back area.
Stretching: Stretching is an essential part of any fitness routine, and it’s especially important for the lower back region. Taking a few minutes every day to do stretches that target the lower back area can make a big difference in your overall health and well-being. Stretches like cobra pose, bridge pose, hamstring stretches, and knee-to-chest can all help strengthen and tone the lower back muscles.
Nutrition: Eating an overall healthy diet is essential for trimming down the lower back area. Eating plenty of fruits and vegetables, and getting your vitamins and minerals, will help ensure that your muscles are getting enough nutrients to stay healthy. Eating lean proteins and healthy fats will also help to fuel your body for exercise, and provide you with lasting energy.
Mindset: Last but not least, it’s important to be in the right mindset when it comes to trimming down your lower back area. Making small, achievable goals and taking it one step at a time will help you stay motivated. Stay positive, and focus on what you can do, rather than what you can’t do. Surrounding yourself with people who are also trying to get healthy is a great way to stay on track and show yourself that you can do it.
Weight Training: Weight training is great for toning and trimming down the lower back area. Using light weights and performing exercises like reverse flyes, single arm rows, and dead lifts will help to strengthen your core and lower back muscles. Make sure to pay attention to your form, and always maintain the proper posture and body alignment.
Massage Therapy: Getting regular massages can help loosen tight muscles in the lower back area and reduce muscle soreness. Going to a massage therapist once a month, or even once a week, can help increase flexibility and ease any tension or pain. Incorporating some yoga into your routine will also help with regular massages.
Self Care: Last but not least, doing things like getting enough sleep, drinking plenty of water, and taking hot baths or saunas are all great ways to keep your lower back area healthy. Taking time for yourself and pampering yourself can help decrease stress and anxiety levels, and help you relax.
Exercising and taking care of your body is essential for trimming down your lower back area. Try incorporating these simple exercises and self-care tips into your everyday routine to help you get started on your journey to a healthier lower back. So what are you waiting for? Get started today!
