The lower back is better known for back pain, but it also happens to be an area where fat can accumulate. If you have collected fat in this region of your body and you want it to disappear, you need to make some key lifestyle changes. Your diet needs to be cleaned up, you have to burn calories and you need to build some metabolically active muscle. Most of all, you need to be disciplined.
Step 1
Eat foods that are healthy and high in nutrient value. Step away from the foods that are swimming in butter, ensconced with cheese, smothered with cream and doused with sugar. Consume nothing but fresh fruits and vegetables, lean meats, fish, whole grains and beans. Keep your portion sizes respectable to prevent further weight gain.
Step 2
Run for 45 to 60 minutes to burn the fat in your lower back. If you are not a fan of running, ride a stationary bike, glide on an elliptical trainer, step on a stair climber or jump rope. Perform cardio exercise three times a week on nonconsecutive days.
Step 3
Execute a set of good mornings with a barbell. Place the bar behind your neck and across your shoulders. Grasp the bar with a wide grip and stand with your feet a shoulder-width apart. Puff your chest forward, keep your back straight and bend at the hips. Stop when your upper body is approximately parallel to the floor and stand back up.
Step 4
Lie face-down across a stability ball to do back extensions. Place your hips on the ball just under the highest point and pin your feet against a wall. Place your hands on the sides of your head and bend forward over the ball. Lift yourself up by contracting your lower back muscles. Hold for a second, lower yourself down and repeat.
Step 5
Lie face-down on your belly to do alternating supermans. Extend your arms straight above your head and keep your legs straight. Lift your right arm and left leg up as high as you can. Hold for a second, lower them and repeat with your left arm and right leg. Keep going back and forth in a smooth motion for a set of reps.
Step 6
Perform alternating arm and leg raises. Get on all fours with your hands straight below your shoulders and your knees straight down from your hips. Lift your right arm straight in front of you and raise your left leg straight behind you. Lower them down about six inches, then raise them up about six inches higher than parallel to the floor. Continue for a set of reps and switch sides.
Tips and Warnings
- Perform 10 to 12 reps per set and three to four sets of your lower back exercises. Do them three times a week on the alternating days of your cardio exercises. Mix in such abdominal exercises as reverse crunches, traditional crunches and planks to avoid muscle imbalances.
Things You'll Need
- Barbell
- Stability ball
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