When it comes to the lower back, the first thing that is often thought of is pain. But in fact, the lower back can also get afflicted with something else--fat. The crazy thing about it is, both situations are often caused by being sedentary and not following a healthy diet. You'll need to lose weight on your entire body to lose the back fat, as it's not possible to lose fat in just one place. To lose the fat on the lower back, you need to focus your attention on both of these areas.
Step 1
Eliminate the high-fat, high-sodium, high-sugar foods from your diet. Give up the cupcakes, white bread, potato chips, doughnuts and cheeseburgers. Eat nutrient-rich foods instead, like turkey breasts, venison, chicken breasts, fish, whole grains, beans, fruits and vegetables. Knock 250 calories off of your current intake as well.
Step 2
Drink plenty of water and skip beverages that are high in sugar and calories. Aviod alcohol, soft drinks, flavored coffee drinks and sweetened teas. Aim for 8 to 10 cups of water a day. Drink it with your meals to help fill yourself up.
Step 3
Perform cardiovascular training that emphasizes your upper and lower body. Rowing, elliptical training, jumping rope, swimming and kick boxing are examples. Do cardio for 45 to 60 minutes three times a week on alternate days.
Step 4
Place a barbell behind your neck to do good mornings. Stand with your feet about shoulder-width apart and hold the bar with a wide grip. It should be resting on the top of your shoulders. Keep your legs firm and bend forward at the hips until your upper body is about parallel to the floor. Come back up and repeat 10 to 12 times. Do three to four sets.
Step 5
Use a stability ball to do lower back extensions. Place your hips on the ball in a face-down position and brace your feet against a wall. Put your hands on the sides of your head and lift your upper body so your back is straight. Fold at the hips and lower your upper body towards the ground. Lift yourself back up by engaging your lower back muscles. Do 15 to 20 reps and three to four sets.
Step 6
Pretend you are flying. Lie on your stomach with your legs straight and your hands directly over your head. Lift your arms and legs off the floor simultaneously by contracting your lower back muscles. Your back should be arched at this point. Lower yourself down and repeat 15 to 20 times.
Step 7
Pinch a medicine ball between your thighs to do side-to-side crunches. Lie on your back, lift your feet off the floor and bend your knees so they are at 90 degrees. Your shins should be parallel to the floor. With the ball between your thighs, lower your legs to the right while maintaining a 90 degree bend in your knees. Lift your legs back up and lower the ball to the left. Go back and forth 15 to 20 times and do three to four sets.
Step 8
Come onto your forearms to do plank lifts. Start out lying on your stomach with your forearms firmly grounded on the floor. Place your feet about shoulder-width apart and have your toes curled under. Lift your body up so your back is in a straight line. Lower your hips towards the floor, then reverse the movement and lift them up as high as you can. Alternate lowering and lifting 15 to 20 times. Do three to four sets.
Step 9
Do your lower back exercises in the order they appear, three days a week on the opposite days of your cardio.
Tips and Warnings
- Side-to-side crunches and plank lifts will work your lower back and abs at the same time. Working your abs can help prevent muscle imbalances. When doing good mornings, do not use a lot of weight.
Things You'll Need
- Barbell
- Stability ball
- Medicine ball
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