Almost all of us have to deal with lower back fat at one point in our lives. Those love handles that bulge as we squeeze ourselves in a tight top, dress, or even pants for that matter, are a cause for concern to many. After all, buildup of excess fats in your midsection will not only affect your overall physical look but it can also affect your emotional well-being too.
Fortunately, you can take charge of this problem with these lower back exercises to burn those excess fat in no time.
- Seated dumbbell military rows. One of the best exercises that you can do to burn fat on your back is to work on your shoulders too to give your back more definition. Sit on a bench with your back raised and a dumbbell in each hand. Lift them up until they are shoulder height. The weight of the dumbbell vary depends on your needs. Push them up overhead until your elbows become locked in place and hold for a few seconds. Bring the weights back down to their first position and repeat 15 times to complete one set.
- Russian twist. This exercise focuses on your obliques, rectus abdominus, transverse abdominus, and multifidus. This is a good addition to your lower back routine. To start, sit down on the floor and lean backwards to move your weight towards your glutes. Raise your legs a few inches off the ground and make sure that you are stable. Engage your core then twist your torso from side to side. You can hold a medicine ball with your hands for added intensity or weights even. Do 10 reps for this exercise to complete a set.
- Bent over dumbbell rows. Rows are perfect for toning your back and as such, should be added to your fitness routine to destroy back fat. To start, put one knee on the bench with the other lying against the bench. Place your hands on the bench so that they are below your shoulders. Hold a dumbbell in one hand and put it on the bench. Tense the lateral muscles on the same side as the hand that is holding the dumbbell then raise the arm until your upper arm is parallel to the ground. Lower the weight back down and repeat 10 times before switching to the opposite arm.
- Scissors abdominal exercise. You can also do the scissors workout which not only targets your lower back but your abdominal muscles as well. To start, sit down on the floor then lean backwards as you raise your legs off the ground for a few inches. Do a scissor movement with your legs where one goes on top of the other and vice versa. Keep alternating your legs to complete 25 reps. Your legs can go up and down as well if you like.
These lower back exercises are just the tip of the iceberg and are guaranteed to reduce that lower back fat that’s been troubling you.
Sources: muscleandperformance.com
