A large number of people tend to carry weight around the waist and lower back. The Encyclopedia of Sports Medicine and Science refers to this type of tissue as adipose tissue or more commonly known as fat. Although this is one of the hardest areas to reduce body fat, there are a few exercises that can help trim the sides and strengthen the lower back.
Stability Ball Side Bends
A stability ball offers a number of exercises that can be done in the living room. Begin with the feet shoulder-width apart. Holding the stability ball above your head, slowly bend from side to side making sure to keep your core muscles tight. Perform this exercise for 1 minute, rest and repeat three times. Strength training exercises will increase abdominal strength but it is important to combine these exercises with a cardio routine to achieve maximum results.
Stability Ball Side Crunch
The stability side crunch will strengthen the obliques and help shrink fat around the waist. A study reported in the "Archives of Physical and Medical Rehabilitation" determined that exercises done on the stability ball showed greater results than the same exercises performed on the floor.
Start by laying on the stability ball with hands behind your head and slowly raise up as if you were doing a crunch. You should feel this in the lower abdominals. Perform 15 to 20 repetitions on each side for a total of three sets.
Lose Lower Back Fat
A strong lower back improves balance and posture. Using the stability ball, lay on your stomach with hands placed behind your head. Raise up until you feel the muscles tighten in your lower back. Hold for 2 seconds and slowly return to starting position. Repeat 15 to 20 times for a total of three sets. To increase intensity, position ball down towards hips, feet wide with knees off floor. Hands may be placed behind head and overhead to further increase resistance. To increase stability, place feet against wall or stationary object.
Reducing Total Body Fat
Remember that these exercises are an addition to an overall diet and exercise program which will will reduce your overall body fat and side fat and lower back fat in the process. Incorporate these exercises into your regular workouts. Should you begin to feel any pain in your sides or lower back, stop immediately and consult your physician.
References
- Archives of Physical and Medical Rehabilitation; "Core stability exercises on and off a Swiss ball"; Marshall, P.W. and Murphy, B.A.; 2005
- Encyclopedia of Sports Medicine and Science; "Adipose Tissue"; Albright, Ann L and Stem, Judith S; 1998
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