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Lower Back & Waist Workout

author image Bethany Kochan
Bethany Kochan began writing professionally in 2010. She has worked in fitness as a group instructor, personal trainer and fitness specialist since 1998. Kochan graduated in 2000 from Southern Illinois University with a Bachelor of Science in exercise science. She is a Certified Strength and Conditioning Specialist, Certified Personal Trainer, Medical Exercise Specialist and certified YogaFit instructor.
Lower Back & Waist Workout
A plank will work your waist, abs and lower back. Photo Credit Adam Gault/Digital Vision/Getty Images

A small waist and tight, toned midsection is desirable for both men and women. To lose the fat, you have to do cardio since resistance exercises won't blast fat from your middle. Add in lower back and waist exercises at least three times per week for a sleeker looking core.

Train That Arch

Lower Back & Waist Workout
Train That Arch Photo Credit Gelner Tivadar/iStock/Getty Images

Your low back muscles help extend and support your spine. Add some supermans to strengthen those muscles. Lie face down on a mat. Extend your arms overhead and keep your legs straight. Inhale to prepare and as you exhale lift your legs, arms and head off the mat. Try to arch your body away from the floor so that you are balanced on your chest, abs and hips. Inhale and lower for one complete rep. Perform two to three sets of eight to 12 repetitions.

Plank It Out

Lower Back & Waist Workout
Plank It Out Photo Credit Kris Butler/iStock/Getty Images

The plank is a great exercise that trains the muscles all around your midsection. You can do it from your knees or toes, depending on your fitness level. Get on all fours on the mat. Place your hands directly under your shoulders with elbows straight. Extend one leg and then the other so you are balanced on your hands and toes in a push-up position. Tighten your abs and hold your body in a straight line. Hold the position for 10 to 60 seconds. Relax and repeat one or two more times.

Bicycle Away

Lower Back & Waist Workout
Bicycle Away Photo Credit Huntstock/Huntstock/Getty Images

Your obliques lie alongside your waist. The bicycle maneuver is effective at hitting them, as well as the rectus abdominus. Lie on your back on the mat with your hands behind your head. Bring your legs off the ground and bend your knees to 90 degrees directly over your hips. Lift your head and shoulders off the ground to prepare. Exhale and cross your right shoulder over towards your left knee. At the same time extend your right leg so that it hovers three to four inches off the floor. Inhale back to center and repeat on the other side for one complete rep. Perform two to three sets of eight to 12 reps.

Become a Captain

Lower Back & Waist Workout
Become a Captain Photo Credit Zoonar RF/Zoonar/Getty Images

The captain's chair is an apparatus found in most gyms. It looks like the back of a chair with arm rests, but no seat. Step up on the foot pads and lean against the back support. Place your forearms on the pads and grip the handles. Take your feet off the platforms and let your legs hang towards the floor. Exhale and contract your abs to bring your knees up towards your chest. Inhale and release back down for one complete rep. Perform two to three sets of eight to 12 reps.

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