Are you ready to achieve your ideal physique? Here are 8 exercises to help you lose weight in your lower back! For a true burn, repeat the circuit three times.
Renegade Rows with Dumbbells
This workout community helps to strengthen your back while also challenging your abs. This works the entire back, making them excellent lower back fat-burning exercises!
- Do a high plank while holding a dumbbell in each hand. Maintaining a neutral spine position is important.
- Row each dumbbell towards your ribs alternately, tensing your lats (the large muscles that run down the sides of your back). As you do this, keep your heart secure. This is one repetition.
DB Military Press (Seated)
The military press is a fantastic way to tone and strengthen your shoulders.
- Take a seat on a bench with your backrest lifted. Holding a dumbbell in each hand, raise them to your shoulders. Using your thighs to help flick them up with some traction if they’re big.
- Raise the dumbbells above your head, flexing your shoulders until your elbows are closed.
- Return the dumbbells to their starting spot slowly. This is one repetition.
- Spread your hands on the floor shoulder-width apart, making sure they are directly behind your shoulders.
- Find balance on the balls of your feet, straightening your back and legs.
- Bend your arms and slowly lower yourself to one or two inches above the foot. Make sure the elbows aren’t too flared out. Your elbows should be placed at an angle of 45-degree to your body at most.
- Force yourself back up by tensing your chest and triceps. This is one repetition.
Lateral Arm Raises with a Bent Over Position
Lateral raises are one of the most effective exercises for burning fat in the lower back.
- Carry a dumbbell in one hand while on your hands and knees.
- Without the dumbbell, put your weight on your side.
- Tense your lats on the side where you’re holding the dumbbell and extend your arm straight out by your side.
- Return it to its original position slowly. This is one repetition.
- Do the same thing on the other side.
Rear dealt rotations
Rear rotations reinforce your rotator cuffs while still working the back of your shoulders.
- First, stand with your feet hip-width apart and a dumbbell by your side in each hand.
- With the dumbbells in front of you, bend the elbows to a 90-degree angle (almost as if you are doing half of a hammer curl).
- Rotate the dumbbells outward to your sides, holding your elbows in the same position if possible, by tensing the back of your shoulders.
- Slowly reverse the motion and position the dumbbells in front of you. This is one repetition.
Front DB Raise
Front raises target both the trapezius and the front of the shoulders.
Fist, stand with your feet hip-width apart and a dumbbell by your side in each hand.
- Tense your heart and slowly lift one arm straight out in front of you, palm down. Keep for a couple of seconds. As you do this, tense your trapezius and shoulder muscles.
- Return the dumbbell to your side slowly. This is one repetition.
- Do the same thing on the other arm.
Swimmers are excellent workouts for burning fat in the lower back. They’re a perfect way to work your whole body while also strengthening your lower back.
- Lie down on your stomach and pinch your glutes as tightly as possible, lifting both legs off the ground.
- Reach out with your arms, palms facing downward and a few inches off the ground.
- Squeeze all of the muscles from your shoulders to your glutes as you lift your alternative arm and leg into the air. This is one repetition.
- Quickly repeat with the other arm.
DB Rows with a Bent Over Position
Rows are an excellent exercise for toning and defining your back.
- Sit on a bench with one knee on the bench and your lower leg flat on the bench.
- Lean forward and place your hand on the same side of the bench as your knee. Directly below your shoulder, your hand should be.
- Place a dumbbell on the bench with the other hand.
- On the same side as the arm holding the dumbbell, tense your lats (large muscles that take place on your backsides). Slowly lift your dumbbell-holding arm until it is parallel to the floor and your elbow is at a 90-degree angle.
- Slowly lower the dumbbell, resting it on the bench if necessary. This is one repetition.
- Follow the same steps on the other side.