Sagging skin, skin in the back and waist, sometimes known as "love handles," is a condition that we all many of us face sooner or later. It can occur as a natural result of aging or as a consequence of significant weight loss. Not a single region of the body is immune to it, including our posteriors.
If you feel self-conscious about how your clothes fit or how you look in a swimsuit, there are things you can do to improve the tone and elasticity of the skin on your lower back, much as you would approach the problem on any other part of your body.
Improving Muscle Tone
The most important aspect of combating the "muffin top" is resistance exercise, which produces the most significant results on the lower back's appearance. Muscles in the lower back are responsible for posture. Muscles in the upper back are responsible for the pulling motions that you perform. You need back exercises of both types to create a healthy and toned lower back. If you are not currently exercising, ask your doctor if you are able to participate.
Performing the Row
When performing the row, sit up straight. In the start position, your arms are fully extended in front. Pull your arms back, bringing shoulder blades together and elbows to your side. In the gym, you can walk straight to the rowing machine. At home, you can use an exercise band wrapped around a door hinge. You can also perform a "bent over" row with dumbbells or milk jugs by standing, bending at the waist, keeping your back straight, and performing the same movement with your arms.
Performing the Pull Up or Lat Pull Down
A pull up or pull down can be performed in the gym or at home for the muscles in your back. When performing this movement, keep your back straight. Your arms are extended straight above you, and again, you are going to pull your elbows down to your side. Although this exercise works the muscles of the upper and mid back, the muscles of the low back are acting as stabilizers to keep your torso in one spot.
Performing Lower Back Extensions
In order to target the lower back, perform back extensions that add strength to your lower back and are an excellent preventative measure to lower back pain. You can use the machine designated for the movement at your gym or your living room floor. When performing a back extension at home, get on "all fours." Lift your left arm simultaneously with your right leg and hold the position. Switch to your opposite arm and leg.
Getting the Heart Pumping
Cardiovascular exercise, in conjunction with resistance exercise, is effective in toning the lower back by reducing your overall body fat. Those with less body fat will appear more muscular and toned. The American College of Sports Medicine recommends 30 minutes of moderately intense cardiovascular exercise five days per week. Examples of cardiovascular exercise are walking, cycling, running, and swimming.
Eating Right
Eating right will aid in the development of muscle tone in your lower back. By consuming a variety of healthy foods, including low fat proteins like poultry or fish, along with antioxidant-containing fruits and vegetables and fiber containing whole grains, you will not only encourage body fat reduction and muscle growth, you will also help to improve your skin's elasticity and texture.
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