These exercises are specifically designed to give you core strength generally and burns your lower back fat in an instant. Well not exactly an instant but stick to these regularly and you’ll soon see the difference.
Dumbbell renegade rows
This exercise set helps you work your back and simultaneously strengthens your abs. Targeting your whole back, this helps you burn lower back fat.
Go into plank position with dumbbells in each hand and make sure your spine is in a neutral, straight position.
Then row each dumbbell towards your ribs. Keeping your core taut is extremely important in this one.
Dumbbell seated military press
This tones and strengthens your shoulders.
Whilst sitting on a bench with your back raised and a dumbbell in each hand, lift the dumbbells up to the level of your shoulders. Press the dumbbells above your head by flexing your shoulders, until your elbows are locked. Again repeat.
With your hands aligned with your shoulder, straighten up your back and legs while standing on the balls of your feet. Lower yourself by bending your elbows. Then rise back to your starting position using your chest and triceps.
Bent Over Lateral Arm Raises
While bent over on your hands and knees, hold a dumbbell in one hand. Then putting your weight on the free hand, tense your lateral and raise the dumbbell until it is parallel to your shoulders by your side. Repeat this for the other arm as well.
Rear Deltoid Rotations
These rotations are designed for the rotator cuffs.
Standing with your feet apart and a dumbbell in each hand. Bend your elbows at 90 degrees so that the dumbbells are in front of you. Then using the back of your shoulders rotate the dumbbells towards your sides. However, make sure you keep your elbows in the same place.
Front DB Raise
These front raises work on your trapezius and your shoulders.
With your feet apart, stand with a dumbbell in both hands. Then tense your core and raise one of your arm straight out in front of you. Hold for a few seconds then repeat with the other arm.
Swimmers is the best exercise for conquering lower back fat.
When lying on your stomach, using your stomach and back, raise both legs. While you have your legs raised, extend your hands out in front of you, then lift your alternate arm and leg together. Repeat with the other arm and leg.
Bent Over DB Rows
Rows are very important for core strength and back definition and toning.
With one knee on the bench, and the other leg on the bench. Put your hand on the bench making sure it’s right below the shoulder. There should be a dumbbell in your other hand, which you need to lift up until your elbow is bent on 90 degrees. Repeat this on the other side.