Lower back and stomach fat is not only an unhealthy attribute, but also an unattractive feature. It may feel disheartening to put on your favorite pair of jeans only to find your midsection hangs over the top. Unfortunately, spot-reducing fat is a myth; but with a little work, you can achieve your goals. Combine a healthy diet with a few specific exercises, and you'll have a slimmer waistline in no time.
Cardio is one of the most effective ways to get rid of excess fat, no matter where your trouble zones may be. Choose exercise that requires large muscle movements such as jogging, swimming, rowing, kickboxing and aerobics. For general health benefits, the American College of Sports Medicine recommends performing moderate-intensity cardiovascular exercise for 30 minutes five days per week. For fat loss, increase your cardio exercise to 60 to 90 minutes, five days a week.
Target your lower stomach fat with flutter kicks. Lie on your back with your legs extended and place your hands palm down under your butt. Contract your stomach muscles and lift your legs to 45 degrees. Lift your shoulders and upper back off the floor and begin to flutter your legs up and down as if you were swimming. This is a four-count exercise, so as you kick count 1, 2, 3, 1; 1, 2, 3, 2 and so forth. Complete two to three sets of 15 to 30 repetitions.
This exercise strengthens and tones the muscles of your lower back. Stand with your legs hip-width apart and hold a dumbbell in each hand. Pull your belly button into your spine, straighten your back and bend forward at the waist while keeping your legs straight without locking your knees. Contract your gluteal muscles and hamstrings to slowly return to the upright position. Use lighter weights when first beginning this exercise, progressively increasing weight as you get stronger. Perform three to four sets of 10 repetitions.
The plank targets your entire core, including your lower back and stomach. Begin in pushup position with your abdomen tight, your back straight and your hips down. Lower down onto your elbows and hold your body in a straight line for 30 to 60 seconds. Repeat the plank two to three times. To increase the difficulty of this exercise, lift one foot 6 inches off the floor. Hold here for 10 seconds and then repeat with the other leg. Continue to alternate legs until your plank is complete.
- ACSM's Resources for the Personal Trainer, Second Edition; Nicki Anderson, et al.
- Strength Training Anatomy, Second Edition; Frederic Delavier