8 Exercises to Remove Stubborn Lower Back Fat for Women

Lower back fat is a stubborn fat which is difficult to burn, but there are some effective exercises that can help all women in losing it very quickly. Make a set of three reps for a real burn.

  1. Bent Over Lateral Arm Raises

Bent Over Lateral Arm Raises

This is probably the best exercise for removing lower back fat.

Here are the steps for its correct performance:

  • Bent over with a dumbbell in one hand. Then, place your weight on your hand without the dumbbell. Make sure to tense your lat (the large muscles down the sides of your back) on the side holding the dumbbell, and then elevate your arm till it is straight out by your side. After that, slowly lower it back down, and this is one rep. Perform the same procedure on the other side.
  1. Bent Over DB Rows

Bent Over DB Rows

This exercise will bring you great definition for your back. For this move you will need a bench.

Here is the way how to achieve that:

  • Place one knee on a bench with your lower leg positioned flat along the bench. Then put
    your hand on the same side as your knee while leaning over. Position your hand directly underneath your shoulder. In your other hand hold a dumbbell, placing it on the bench. Then tense your lat which is on the same side with the hand holding the dumbbell. Now, slowly elevate the arm that is holding the dumbbell so that the upper arm is in a parallel line with the ground. Your elbow should be at 90 degree angle. After that slowly lower down the dumbbell, and if need it rest it on the bench. You have completed one rep.
    Do the same procedure with the other side.
  1. Push Ups

Push Ups

Probably most of you know how this exercise goes, but here it is:

  • Put your hands on the ground at shoulder width apart, however ensure that your hands are straight underneath your shoulders. Now, straighten your back and legs, standing on the balls of your feet. Then slowly lower your body till your body is at 1 or 2 inches above the floor. Have in mind not to flare out your elbows too much. The right position for your elbows is at 45 degree angle to your body. In the end, tense your chest and triceps while going back to the initial position. In this way you have made one complete rep.
  1. Swimmers

Swimmers

These exercises will efficiently remove the lower back fat, and at the same time they are working out the whole body.

  • Get the whole body exercise by lying down on your stomach and then squeeze the glutes as hard as possible, while lifting your legs off the floor. Bring your hands forward by holding your palms facing downwards a few inches above the floor. Now, raise your alternate arm and leg up into the air, squeezing all of the muscles from your shoulders down to your glutes. This is one rep. Do the same thing with your other hand quickly.
  1. Dumbbell Renegade Rows

Dumbbell Renegade Rows

This is a complete exercise for your whole back and as well as engages your abs. So, this makes it an ideal exercise for your lower back fat.

  • Maintain a high plank and in each hand hold a dumbbell but meanwhile keep your spine in a neutral position. Change between rowing each dumbbell towards the ribs, put a tension on your lats while doing the exercise and maintain a tight core. This is one rep.
  1. Seated DB Military Press

Seated DB Military Press

This exercise will contribute to strong and nicely toned shoulders.

  • Position your body in a sitting position on a bench with your back elevated. Take a dumbbell in each hand and elevate them up to your shoulders. If you have chosen heavy ones, then use your thighs to help flick them up with some momentum. Now, start flexing your shoulders, meanwhile pressing the dumbbells up over your head till your elbows are being locked. After that, slowly lower the dumbbells back down to the initial position. This is one complete rep.
  1. Rear Deltoid Rotations

Rear Deltoid Rotations

This type of exercise is great for fortifying your rotator cuffs, and as well as for targeting the back of your shoulders.

  • In a standing position with your feet at hip-width apart, hold a dumbbell in each hand by your side. Then, bend your elbows at a 90 degree angle holding the dumbbells out in front of you as if performing half of a hammer curl. Now, tense the back of your shoulders so that you rotate the dumbbells outward to your sides, and trying to keep your elbows in the same place. Start to slowly reverse the motion, returning the dumbbells back in front of you. You have done one whole rep.
  1. Front DB Raise

Front DB Raise

This exercise will engage the back of your shoulders and also your trapezius.

  • Take a standing position with your feet at hip-width apart, meanwhile holding a dumbbell in each hand by your side. Make a tension on your core and then slowly lift one arm up so that it becomes straight in front of you, with your palm facing the ground. Stay in this position for 2 to 3 seconds. While performing this exercise you should tense your trapezius and shoulder. After that slowly lower the dumbbell back to your side. Once you have completed this rep, repeat the same thing with your other arm.

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