The lower back and legs are subject to weight gain just like any other part of the body. When this is the case, you have to approach to your weight loss by targeting the lower back and legs with specific exercises. This can help build metabolically active muscle and improve your definition. With the helping hand of a healthy diet and some fitness tools, you can burn the fat and be lean in no time. Remember that you do need to be disciplined to reach your goal.
Step 1
Consume foods that are nutrient dense instead of calorie dense. Avoid cakes, cream puffs, cookies, chips, burgers, fries and refined grain products. Eat lean meats, fish, tofu, fruits, vegetables, whole grains and beans. Keep your portion sizes under control to promote weight loss.
Step 2
Lie face down on an exercise ball to do back extensions. Place your hips on the top part of the ball. Brace your feet against a wall for support. Cross your arms over your chest or hold them on the sides of your head. Lower your body down over the ball and bend up by contracting your lower back muscles. Keep your back straight throughout the whole movement.
Step 3
Execute a set of alternating arm and leg lifts. Come onto all fours with your hands directly under your shoulders and your knees directly under your hips. Extend your right arm straight in front of you and your left leg straight behind you. Lower them down about 6 inches simultaneously, then lift them back up. Do a set of reps and switch sides.
Step 4
Pinch the ball against a wall with your mid back to do squats. Hold dumbbells in your hands and step forward slightly. Stand with your feet shoulder-width apart and lower your body down toward the floor. Stop when your knees are bent 90 degrees, stand back up and repeat.
Step 5
Stand in front of a bench to do step ups. Hold dumbbells at your sides and step on to the bench with your right foot, then on your left foot. Step down with your right foot then left foot. Continue leading with your right foot for a set of reps. Switch to leading with your left for a set of reps.
Step 6
Step forward to do lunges. Hold dumbbells in your hands. Take a long step forward with your right foot. Lower your body down into a lunge position. Stop when your right thigh is parallel to the floor and your left knee is right above the ground. Stand back up, step forward with your left foot and repeat. Keep lunging back and forth across the room.
Step 7
Perform stiff-legged deadlifts to target your legs and lower back at the same time. Stand with your feet shoulder-width apart. Hold dumbbells in front of your body with your palms facing your thighs. Bend forward at the hips and lower the weights down toward the ground. Feel the contraction in your hamstrings and lower back. Stand back up and repeat.
Step 8
Perform any type of cardiovascular exercise three times a week for 45 to 60 minutes. Rowing, elliptical training, swimming, cross country skiing, jumping rope and kick boxing are all examples. Do your cardio three times a week on alternating days.
Tips and Warnings
- Do your back and leg exercises on three alternating days of your cardio. Perform 10 to 12 reps and three to four sets of each exercise.
Things You'll Need
- Exercise ball
- Bench
- Dumbbells
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