Burn calories and tone your muscles if you want to combat lower back and side flab. Target your erector spinae and obliques with strength training exercises. While strength training usually doesn't burn many calories, kettlebell exercises are different. They combine strength training with an aerobic workout so you can tackle both goals at the same time.
Halos
A halo is a core exercise that targets your waist from front to back. Your lower back and obliques stabilize your trunk as you stand up tall and swing a kettlebell around your head as if tracing a halo in the air. To perform halos, stand with your feet at least hip-width apart. Bend your knees slightly and point your toes forward. Squeeze your abs and glutes to brace your torso with your spine straight. Hold the sides of the handle of a kettlebell with your palms facing inward, your elbows bent at 45-degree angles toward the floor and the bottom of the kettlebell pointing toward your chest. Raise the weight above your head while maintaining the same position with your elbows and hands. Trace the desired number of circles clockwise above your head. Reverse the direction of the exercise for an equal number of repetitions. Hold the rest of your body still while your arms trace halos.
One Arm Straight Leg Deadlift
While the one arm straight leg deadlift is not exclusively a kettlebell exercise, it works well with this piece of equipment. Your erector spinae muscles are the main group responsible for performing this exercise, but your obliques, glutes and hamstrings assist your lower back. To begin this exercise, stand with your feet shoulder-width apart. Hold a kettlebell in your right hand. Position your right arm straight with the kettlebell in front of your right hip. Hold the handle of the weight with your palm facing your hip. Bend forward from the waist and lower the kettlebell toward your left foot, touching the floor next to your left big toe. Your spine remains straight when you bend over. Return to standing to complete one deadlift on your right side. Move quickly with control to keep your heart rate up for the desired number of reps. Do the same number of reps with your left hand.
Bent Press
The bent press kettlebell exercise engages your back muscles to stabilize your upper body as you bend over sideways with the kettlebell above you. Your obliques help rotate your body and stabilize your spine. Begin with the kettlebell on the floor between your feet. Squat down and grab the kettlebell with your right arm. Curl your arm to bring the kettlebell up in front of your right shoulder. Flip the kettlebell onto the back of your forearm as you lift it up toward your chest. Turn your feet to point 45 degrees to the left and extend your left arm to your side for balance. Lean your body to the left so your right hip juts out, your spine is parallel to the floor and your left fingers point at the ground. As you lean to the side, extend your right arm toward the ceiling. Your shoulders end up stacked right over left. Keep your abs tight so your back doesn't round or arch. Reverse the motion and repeat with your left arm.
