Localized fat in the lower back is never welcome, especially when it hangs just above the pants, forming some kind of ghastly roll. Excess fat in the lower back is often an indicator of excess fat throughout the body in general and lower back exercises are necessary.
Reducing lower back fat alone is not possible, but reducing fat in general is. By combining regular cardiovascular exercise (at least 3 times a week) with strength training exercises focused on working the lower back, we will be able to minimize excess body fat. Losing excess fat by toning the muscles in this area will help you achieve a more defined and sexy back.
Lower back exercise guide
Exercise 1: cardio
Performing cardiovascular exercise to burn excess fat is a fantastic exercise despite not working the lower back. Focus on exercises that require full-body movement, such as running, swimming, brisk walking, bicycling, or rowing. The American College of Sports Medicine recommends that overweight adults should increase their activity to 45 minutes of exercise per day to enhance weight loss and prevent weight gain over time.
Exercise 2: Superman
Make superman’s. This is an excellent lower back exercise in which we will stretch and strengthen the lower back. Lie on your stomach on the floor, with your legs together and fully extended, and your arms extended above your head. Stabilize your abdominal muscles, contract your lower back, and at the same time lift your arms and legs off the floor. Hold the position for about five seconds, then relax.
Exercise 3: Deadlift
Do repetitions of the barbell deadlift with straight legs? Place a loaded barbell on the ground, and stand with your legs slightly apart and your shins against the bar. Keeping your legs as straight as possible, bend forward at the waist with a tight abdomen, chest forward, and arched back. Grab the bar with an overhand grip. Keeping your arms relaxed, raise the bar by rotating your hips while standing up straight. Lean forward to return to the starting position.
Exercise 4: lumbar in Roman chair
Perform lumbar. This is undoubtedly one of the most effective lower back exercises. Lie face down in a Roman chair, with your ankles under the roller cushions and your pubic bone on the support platform. Bring your hands together in front of your head or on your chest and start with your head facing the ground. Raise your torso until you are in a completely horizontal posture. Hold the position for a few seconds and then slowly lower back to the starting position. To increase resistance, hold a weight plate flat against your chest as you do the exercise.
Perform 3 series of 8 to 12 repetitions of each of the exercises that we have mentioned. You can do this circuit of exercises up to 3 times a week, combining them with exercises to work the rest of the muscle areas of the body.
Exercise 5: good morning
Make good morning. Stand with your feet slightly apart, and place a barbell across your back and shoulders, holding it with your hands. Tighten your core and contract your abdominal muscles. Keeping your back straight, bend your torso forward until you feel a stretch in your hamstrings. Raise your torso to return to the starting position.
