Unfortunately, targeted exercises cannot guarantee fat loss in a specific body area. However, with a combination of proper diet, cardiovascular exercise and strength training workouts, you can lose weight and tone your body. A few specific exercises will help you strengthen and improve the overall muscle tone of your lower back.
Pilates and Yoga
Your lower back and abdomen have a symbiotic relationship, and when your core is strong it can do wonders for your lower back. The exercises practiced in both Pilates and Yoga classes emphasize poses that stretch and elongate the muscles while using your body weight as resistance. As a result, your core and back get stronger and the muscles become more defined. The more lean muscle mass you have, the more calories you burn. Another benefit of Yoga and Pilates is that they can help you improve your posture. While this may not directly eliminate fat, it can give you the appearance of being more fit and slender.
Cardiovascular Exercise
Military.com suggests that men and women add 20 to 45 minutes of cardiovascular exercise to their routine at least four days a week. The website notes that getting rid of "love handles" and fat stored in the hips and buttocks can take longer than other types of fat. Incorporating a regular cardiovascular exercise program into your lifestyle will help boost your metabolism and burn more calories over time. Cardiovascular exercise will also help improve your energy levels and focus. Examples of cardio include swimming, biking, running and walking; you can also do aerobic exercises or work out on an elliptical machine.
Crunches
Both "Fitness" magazine and Military.com recommend incorporating different styles of crunches into your workout routine if you want to melt back fat. Options include the advanced crunch, in which you get on your back and put your feet straight out in front of you, suspended in the air. Then, with your arms crossed over your chest, flex your abdomen until your elbows touch your knees. The knee-cross crunch is a standing exercise. Start with your feet together, then lift your left arm over your head and put your right hand on your right hip. Standing upright, breathe out and touch your left elbow to your right knee across your body. Breathe in and return to your original position. Perform 10 repetitions on each side.
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