Lower back fat can cause just as much grief as fat on the opposite side of the body. To get rid of your lower back flab, combine calorie-burning exercise with muscle-toning exercise. This can be done with the help of fitness equipment and the weight of your body. For any exercises to be effective, they must be done with proper form.
Rowing
Rowing is a type of cardiovascular exercise that can burn a significant amount of calories and strip the fat from your lower back. Any cardio can help achieve this, but rowing involves your back muscles, so you can work the area in two ways. Perform 30 to 45 minutes of rowing, three days a week, and do it at a moderate to high intensity.
Deadlifts
Deadlifts are performed with a barbell, and they also target your legs. Stand behind a weighted barbell that is placed on the floor. With your feet shoulder-width apart, bend your knees and hips and grasp the bar with a wide grip. In a steady motion, lift the bar off the floor and come to a standing position. After holding for a second, lower the bar. Repeat 10 to 12 times. Keep your core tight, back straight and gaze fixed forward throughout the motion.
Stiff Leg Deadlifts
Stiff leg deadlifts are variations of regular deadlifts, and they can be done with a set of dumbbells. Stand with your feet shoulder-width apart while holding the weights in front of your thighs with your palms facing you. Slowly bend forward at the hips and lower the dumbbells toward the floor. Once you feel a strong contraction in your lower back, stand up and repeat for 10 to 12 reps.
Back Extensions
Back extensions are performed with the weight of your body. Lie face-down on the floor, with your legs straight and hands on the sides of your head. Keeping your hips and thighs on the floor, raise your upper body as high as possible by contracting your lower back muscles. Slowly lower and repeat for 10 to 12 reps.
Reverse Hyperextensions
Reverse hyperextensions can be done on a BOSU balance trainer. This is a fitness tool that has an inflated dome side and a flat side. Lie face-down on the dome side with your stomach on top, forearms flat on the floor in front of you and legs fully extended behind you. Carefully raise your legs up in the air as high as possible and slowly lower them until your toes lightly touch the floor. Repeat for 10 to 12 reps.
Back Bridges
Back bridges are done on a stability ball. Lie face-up on the ball with your shoulders and head resting comfortably, your knees bent and feet flat on the floor. Slowly lower your hips until your butt is approximately 6 inches above the floor, then push back to the start by engaging your lower back muscles. Repeat for 10 to 12 reps.
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