Spot reducing focuses on losing weight in one area of your body. When it is your lower back with the excess flab, you have to burn the fat off while doing lower back exercises. By burning and toning at the same time, your back will develop more definition and a leaner appearance. The best exercises are also the simplest and require little in the way of fitness equipment.
Rowing Exercise
Every time your torso folds forward then backward, your lower back muscles are being worked. This is called trunk extension. To lose weight, cardiovascular training is a must and by rowing, which involves back extension, you can burn calories while toning your muscles. Your entire back will actually get worked. Aim for 45 to 60 minutes of rowing and work out at least four days a week.
Hyperextension and Extension
Both reverse hyperextensions and extensions are performed on a stability ball. The biggest difference is the part of your body that is being moved. To do hyperextensions, lie face-down on the ball and walk your hands forward until your feet leave the ground. Steadily lift your legs until they are higher than parallel to the floor, lower them back down and repeat.
To do back extensions, lie face-down on the ball with your hips near the top, hands behind your head and toes spread apart in a wide position on the floor behind you. Slowly fold forward over the ball, rise back up and repeat. Perform 12 to 15 repetitions of each exercise.
One-Leg Shoulder Bridges
Shoulder bridges are glute and hamstring exercises that also recruit the lower back muscles. To place more emphasis on the lower back, perform them with one leg. Lie face-up on the floor with your heels pressed into a stability ball, butt lifted and back straight. Carefully lift your right leg in the air and feel the contraction on your lower back muscles. After holding for a full second, slowly lower and repeat with your left leg. Perform 12 to 15 reps with each leg.
Supermans
Two types of supermans work the lower back muscles, in addition to the butt and shoulders. To do regular supermans, lie on your stomach with your arms outstretched in front of you and legs straight. Steadily lift your arms and legs while keeping your pelvis and lower stomach stationary. To do alternating supermans, raise and lower one arm and the opposite leg, lower them down and repeat with your other side. Perform 12 to 15 reps of either variation.
Quadruped Variation
A quadruped exercise is commonly done to treat and prevent lower back pain. By making a slight adjustment, you can add it to your lower back exercises. Get into an all fours position with your hands below your shoulders and knees below your hips. In a steady motion, raise your right arm straight in front of you and your left leg straight behind you. Keeping your arm and leg straight, move them up and down in a smooth motion. When lifting them up, feel your lower back muscles working. After completing 12 to 15 reps, switch sides.
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