The lower back has always been a challenging area to tackle for me, as I have learned it’s very difficult to spot reduce fat from a particular body part, targeted strength exercises can do very little to reduce your lower back fat. However, they can tone it and improve its appearance immensely. They can also make you more limber and alleviate back pain. That’s why I have found out the importance of incorporating targeted exercises in my quest to lose lower back fat. Diet and regular cardiovascular exercise should continue to be part of your journey.

Here are some exercises which can help you tone the lower back:

Back Extension

Lie face down with your arms by your sides, palms facing up and legs extended and relaxed. Hold your head up slightly or rest your forehead on the floor. Relax your shoulders into the floor, but keep your abdominals tight.

Low Back Extension
1. Lie face down on stability ball with knees and feet on floor.
2. Stability ball placement should be at abdominal to lower chest region.
3. With hands on chest, raise trunk 4-8 inches.
4. Lower to start position.
5. To increase intensity, position ball down towards hips, feet wide with knees off floor. Hands may be placed behind head and overhead to further increase resistance. To increase stability, place feet against wall or stationary object.
6. Complete 2 sets of 12-15 repetitions.


This exercise is done on an hyperextensions Bench/Roman Chair.

1. Lie facedown on an Hyperextensions bench and hook your legs under support. Let your body be parallel to the ground.
2. Clasp your hands on your chest [ or behind your neck ] and bend down through your waist until you reach a 90 degree bend.
3. Return to the start position but avoid extending beyond the body level.

Exhale while you exert. Its very important to contract the muscles under tension, in this case lower back erectors and hamstrings.
Avoid hyperextension beyond the body level.
Keep movement always under control without letting gravity taking you down faster.

Remember always go at your own pace, the results will come. Stay Healthy!