When it comes to the back, the mission of a lot of gym goers is to develop what has come to be known as the "V" shape. But in the eyes of the average person who isn't entering any bodybuilding competitions, just getting in shape would be enough of a reward. One particular area that they are trying to target is the lower back. Regardless of how the fat appeared or how long it's been present, there are ways to rid it from the body by partaking in some key exercises.
Step 1
Perform some cardio. In order to effectively burn fat in your lower back, you must burn fat all over your whole body, as there is no such thing as spot reduction. To do this, perform some form of cardio exercise that you enjoy for 45 to 60 minutes, three times a week. Some examples include running, biking, stair stepping, swimming, elliptical training and rowing.
Step 2
Extend yourself. Back extensions can be done on a machine at the gym, or you can do them at home with a Swiss ball. To use the ball, lie across it on your stomach with your hips right about in the center. Place your hands on the sides of your head and fold over. While keeping your back straight, lift yourself up in the air by contracting your lower back muscles.
Step 3
Reverse your back extensions. Lie across the ball on your stomach and roll forward so that the lower part of your body is in the air. Grab a hold of a stationary object, and then lift your lower body up by using your lower back muscles. You are doing the same thing as the back extension but with the lower half of your body.
Step 4
Extend your arm and leg. Come onto your hands and knees on the floor. Extend one arm straight out in front of you and hold a light dumbbell in it. Extend the opposite leg behind you. Slowly lower your arm and leg at the same time, then lift them back up. This is a variation of an exercise called "bird dogs."
Step 5
Lift yourself up. Come into a plank position with your hands directly under your shoulders. Lower your hips down toward the floor, then lift them back up in the air until your body is about 90 degrees. Alternate back and forth.
Step 6
Do some hyperextensions. Lie face down on the ground with your arms straight out over your head and your legs straight behind you. Alternate lifting your opposite arm and opposite leg off the floor. Focus on using your lower back muscles throughout the exercise.
Tips and Warnings
- When you are doing back extensions, place your feet against a wall for more support if you need to. When you are doing the bird dog exercise, make sure to keep your gaze fixed forward. Keep your arm and leg straight.
Things You'll Need
- Swiss ball
- Light dumbbells
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