If you want to lose lower back fat, you have to understand that spot reduction is not possible. To slim down your lower back, you have to lose weight throughout your whole body while building muscle. As the pounds melt away, your lower back can become more toned and have a leaner look.
Back Cardio
Any form of cardio will burn calories and lead to fat loss through your body, but you can increase your efforts by doing full body cardio that involves your back. Elliptical training and rowing are examples. Aim for 45 to 60 minutes of cardio and do it at least three days a week.
Stiff Leg Deadlifts
Stiff leg deadlifts require the use 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 repetitions. This exercise also works your hamstrings and butt.
Alternating Superman
An alternating superman is a body resistance exercise that is done on the floor. Lie face-down with your arms fully extended in front of you and your legs straight. In a steady motion, lift your right arm and left leg as high as possible. After holding for a second, lower and repeat with your opposite arm and leg. Continue to alternate back and forth 10 to 12 times.
Back Bridges
Back bridges require the use of a stability ball. Lie face-up with your knees bent 90 degrees, feet flat on the floor, thighs parallel to the floor and your head and shoulders resting comfortably on the ball. Slowly lower your hips to within 12 inches of the floor, push back up and repeat for 10 to 12 repetitions. When doing these, feel your lower back muscles doing the work. This exercise also works your butt and legs.
Back Extensions
Back extensions require the ball. Lie face-down with your hips near the top of the ball, your hands placed on the sides of your head and your feet pressed into the bottom of a wall. In a steady motion, lower yourself down over the ball and lift up using your lower back muscles. Once you come up as high as possible, hold for a second, and repeat for 10 to 12 repetitions.
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