Exercises for Lower Back Love Handles

Exercises for Lower Back Love Handles

Walking
Walking is a low-impact form of cardio that burns fat throughout the whole body. What makes it easy is the fact that you do not need specialized equipment and you can do it out on the streets in front of your house. After walking slowly for a warm-up, increase your speed to a pace that is comfortable and remain there for the duration of your walk. To lose weight, the American College of Sports Medicine recommends 60 to 90 minutes of cardio. Although this may sound extreme, break it up into multiple bouts to make it easier to obtain.

Elliptical Training

Elliptical training is a form of cardio that involves moving hand-held poles back and forth in conjunction with foot pedals. This is another form of low-impact exercise. Unlike walking, you actually work your entire back while gliding on the elliptical. This will help you burn calories and also tone your muscles.

Seated Back Extension

The seated back extension works the erector spinae muscles that are located in the lower back. By working these muscles while you lose weight, you will give your lower back a leaner appearance. To do the back extension, sit in the seat, place your feet on the foot plate and rest your shoulders against the padded lever arm. Steadily bend backward until your back is almost fully extended and slowly bend forward to the starting point. Keep your lower body still throughout.

Bird Dog on Ball

The bird dog is a low back exercise that also works the shoulders and glutes. It is performed from an all fours position or while lying face-down on an exercise ball. To use the ball, place your stomach on the top and place your hands and feet on the floor. Steadily raise your right arm and left leg in the air and hold for a full second. Lower your arm and leg, repeat with your other side and continue to alternate back and forth. If you do this exercise on all fours, make sure to place your hands right under your shoulders and your knees right under your hips.

Supermans

Supermans work the lower back muscles, glutes and shoulders in similar fashion to bird dogs, but they are performed from a face-down position on the floor. After extending your arms straight in front of you, move your legs together behind your body and flatten the top of your feet on the floor. In one steady motion, raise your arms and legs off the floor while keeping your pelvis and lower belly in contact. Hold for a second, slowly lower yourself down and repeat. For a variation, alternate lifting your opposite arm and leg.