Easy Exercises for a Slim Lower Back

A woman doing yoga bird dog pose.
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When lower back fat develops, it can take its toll on your self confidence once bathing suit season rolls around. To lose this fat, you need to realize that spot reduction is not possible. In other words, you cannot do a targeted exercise to lose weight at one location. What you can do is calorie-burning exercise in conjunction with easy lower back exercises. This will give your back more definition and a slimmer appearance.



You have to do cardio to burn calories; enough that you create a calorie deficit in order to lose weight. Walking is one of the easiest and most convenient forms of cardio and you do not need any special equipment to do it. Spend 30 minutes briskly walking at least three days a week. For the rest of the week indulge in other activities like circuit or interval training, cycling or a kettlebell workout to increase your calorie-burning potential.


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Locust Pose

Locust pose in yoga works your lower back from a face-down position on the floor. The main muscles in the lower back are called the erector spinae. Lie on your stomach with your legs straight, arms lying along your sides with your palms face down. In a steady motion, lift your chest and legs off the floor. Tilt your tailbone toward your pelvis in order to avoid compressing your lower back. After holding for up to 30 seconds, lower yourself down and repeat three more times.


Opposite Arm and Leg Lift

An opposite arm and leg lift is a variation to the isometric bird dog exercise. This works your lower back, butt and shoulders simultaneously. Come into a position on all fours with your knees directly under your hips and hands directly under your shoulders. In a steady motion, lift your right arm in front of you and left leg behind you until they form a straight line parallel to the floor. After holding for a full second, slowly lower and repeat on the other side. Alternate back and forth 12 to 15 times with each side.


Shoulder Bridges

Shoulder bridges work your lower back, hips, butt and abs, and they are done with a stability ball. Lie face-up on the floor with your arms out to your sides, palms down and legs resting comfortably on the ball. In a steady motion, press down on the ball, lifting your hips in the air. Once you form a straight line from your shoulders to your heels, hold for a full second. When in this position, feel the contraction in your lower back. Slowly lower and repeat for 12 to 15 repetitions.



Rollovers work your lower back and obliques which are found on the sides of your ribcage. Lie on your back with your legs lifted, knees bent 90 degrees and shins parallel to the floor. While maintaining bent knees, lower your legs to your right and left side in a steady motion for 12 to 15 repetitions. Go as far as possible when lowering your legs.




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