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.
Hyperextentions
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!
26 users commented in " Lower Back Flab "
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Ima Cynic here.
do we think these work? my experience is NO.
they for sure help strengthen but for the back flab muffin toppage it’s cardio and KITCHEN in my book.
thoughts?
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@MizFit, We are on the same page. Cardio and diet to reduce fat. These exercises tone and strengthen. Thanks!
-Mark
I agree that cardio and diet are the way to go to reduce back flab. But, these exercises are good to, as you stated, keep your back limber and help strengthen the area. Now that you’ve posted these, I’ll get back (ha, ha) to including some extensions in my routine.
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@felicepd, Get back! 🙂
-Mark
I do these 3x a week to keep my lower back strong. It helps. A lot.
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@Claudia, Wow! That’s fantastic!
-Mark
Great post Mark! I need to make it a priority to incorporate these into my weekly routine, along with cardio & exercise of course.
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@lcmolson, Thanks for your comments!
-Mark
Yes, it’s always about cardio and diet to rid the body of the fat, isn’t it? 😉 I love any (well, almost any…) exercises with the stability ball. Looks like a good one for strengthening the back.
@FatFighter, The back is always a challenge! 🙂
-Mark
A lot of people who exercise forget about the back and pay for it.
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@Dr.Hubbard, I agree…. I think it is important to add some back strengthening into the routine.
-Mark
Like MizFit, I’m big on the cardio and diet to get rid of fat, but like you said its these exercises that will tone and strengthen AND they will give the illusion that you’ve got less fat there simply because toning exercises are so good for making you look better.
I don’t have many exercises for the stability ball and was wondering if perhaps you could show us some more? I’ve got about three exercises that I do with it and the rest of the time I just sorta bounce on it in confusion:)
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@Sagan, In my next post I will show you a circuit I do at home. Thanks!
-Mark
I 6th the cardio and diet for back fat but these exercises are wonderful for strengthening your back. I do hyperextensions every other workout and they’ve made a huge difference no only in my back but in my ABS! How? Well, a stronger back makes me slouch less. When you have good posture, your abs naturally pull up and in. Plus, I’m more aware of my abs when this is the case so I end up doing ab exercises all the time – driving, working at my desk, etc which helps tone them.
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@Cynthia – Healthy Hollywood, Thank you for your feedback!
-Mark
Having had problems with my lower back, it is so important for me to do back exercises. I find that when I do them I have less problems with my lower back. However, sometimes I forget to include these exercises and I pay for it.
Yes, diet and cardio are important for losing the fat but having a strong back is very important in my life. Strong back = less pain.
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@Lori Bonaparte, Thanks for your feedback and yes I find that a Strong back = less pain.
-Mark
I too often neglect my back in ab workouts. I really need to remember exercises like these because I don’t want to regret it later!
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@Jenn, It is easy to forget, but you are correct….important! 🙂
-Mark
If you add weight/do side bends, will it help with muffin tops?
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@Runner Girl, from my experience side bends develop the oblique muscles under the fat. To lose the love handles (the pads of fat above the hip bone at the side of the waist)a low fat diet and general aerobic exercise are the way to go. Check out the link for another opinion and more information…. How to Get Rid of Fat on the Obliques
Hope this helps!
The Superman exercise is also a good all around core strength builder.
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@John, it is good for the core…great point!
-Mark
Thanks so much for this! I was needing a great back exercise or two for my workout. These should be great. 🙂
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@Rachel D, Thank you! 🙂
-Mark
it’s all been said. yep, yes and uh-huh!
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@Fitarella, Welcome back! 🙂
-Mark
I think those are so funny — especially because when I do them my kids think I’m about to give “horsie-rides” and climb all over me. To avoid the cry-fest when I tell them “not right now” I stick to deadlifts!
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@Live Well, the kids are always ready to play! 🙂
-Mark
Oy, I don’t know about that LOL. Looks like something my husband would want me to try 😛
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@Marcy, take turns maybe?
-Mark
Great moves…because I hate back fat!!
@noble pig, me too!
Thanks for the good info and by the way your site has a very nice layout.
I will be checking out.
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@Alex Costa, Thank you very much!
-Mark
Good exercises listed. I unfortunately am not a fan of any exercises that stress or test your spine. Back extension is a no-no for me and anyone else who may have spinal problems. It places to much stress on the posterior portion of your vertebrae.
I do however love and encourage any movement that promotes lower back stability!!!!
And the swiss exercise ball is GREAT for that.
Good post my friend.
@Strong One, Very good points and feedback!
Thanks!
i hate my lower back flab….it takes a second to my mushy tummy
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@Annette, I here ya! 🙂
-Mark
I have trouble with my lower back but I also have trouble being motivated enough to exercise. I need to try these for sure.
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@Tipper, Give them a try!
-Mark
Hyperextensions are my favorite; when I was preggie I missed it. Nothing makes my midsection and back feel stronger faster.
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@blogversary, They are an excellent exercise! 🙂
-Mark
Sure, cardio is what you’re going to need to do to get rid of most of your back flab, but don’t overlook the importance of muscle in losing weight too. The more muscle you have the faster your metabolism will burn calories. When trying to lose body fat, building muscle and/or keeping muscle toned is as important as getting your cardio.