Lower-back fat is not as much of a health concern as fat that sits in the abdominal area. But even if this fat does not cause a health problem, it can still be a self-esteem issue. You need to do exercises that promote overall weight loss and tone the muscles in your lower back.
Rowing
Rowing is performed on a machine or in a boat. Either achieves the same benefit -- weight loss. You not only burn calories while rowing, but you also work all the muscles in your back. This gives you a twofold advantage when it comes to melting your lower-back fat. Every time you bend backward, you work the muscles in your lower back. These are known as the erector spinae and thoracolumbar fascia.
Elliptical Training
Elliptical training is a calorie-burning exercise closely related to cross-country skiing. When you operate an elliptical, you have to push and pull handles while gliding back and forth in an oval fashion with your feet on pedals. Every time you pull the handles toward your body, you engage your back muscles. Your lower-back muscles also contract throughout your workout to help maintain proper postural alignment. Elliptical training puts little stress on the back, knees and hips, according to the Mayo Clinic.
Swimming
Swimming burns calories, works multiple muscles and causes no impact to the body. When doing certain strokes, you need to keep your lower-back muscles contracted to maintain proper spinal alignment. This gives you a lower-back workout by default.
Straight-Leg Deadlifts
Straight-leg deadlifts work the lower back and hamstrings. Begin by standing with your feet about hip-width apart. Hold the bar in front of your thighs with a shoulder-width grip. Keeping your back and legs straight, bend forward at the hips and push your butt backward. Slowly lower the bar toward the ground when you do this and stop when you feel a stretch in your lower back. Rise back up in a steady motion and repeat. For a variation, use a pair of dumbbells.
Machine Back Extension
A machine back extension works your lower back from a seated position. While sitting, cross your arms over your chest and pin your upper back against the padded lever arm. Keeping your lower body still, apply force into the lever arm and lean backward as far as possible. Slowly rise up and repeat. When you come back up, do not let all the resistance off the lever arm. This will cause a constant resistance on your muscles.
Stability Ball Reverse Extensions
Stability ball reverse extensions work the lower back from a face-down position. Begin by rolling across the ball on your stomach and place your hands on the floor. Keeping your legs together, raise them in the air until they are just higher than parallel to the floor. You will feel your lower-back muscles contracting to execute this movement. Hold for a second, slowly lower your legs until your toes are right above the floor and repeat. Throughout the exercise, make sure to keep your abs tight and upper body still.
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