8 Exercises to Get Rid of Lower Back Fat

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

Image result for Dumbbell Renegade Rows gif

10 Reps
Get into a pushup position with your hands resting on dumbbells and your feet slightly more than hip-width apart. Brace your core and keep your hips parallel to the floor as you pull one weight toward the side of your rib cage. Slowly lower the weight, then repeat with the other arm.

Dumbbell Seated Military Press

Image result for Dumbbell Seated Military Press

10 Reps
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.

Push Ups

Image result for Push Ups

10 Reps
Start in a traditional push up starting position, your feet a couple of inches apart and your arms directly under your shoulders. Keep your abs tight and drop your body straight down bending just your arms. Go back to the starting position.

Bent Over Lateral Arm Raises

Image result for Bent Over Lateral Arm Raises

10 Reps

Place your feet shoulder-width apart. Bend your knees and then bend your upper body forward from the hips making sure you keep your back nice and straight. Make sure your hands are straight and placed under your shoulders. Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other. Slowly lower the weights in a controlled movement and feel the tension at your triceps.

Rear Deltoid Rotations

Image result for Rear Deltoid Rotations

10 Reps
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 Raises

Related image

10 Reps
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.


10 Reps
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

10 Reps
Start with both feet shoulder-width apart. Bend the knees while hinging the upper body from the hips. The butt has to be way behind. Hands must be straight under shoulders. Bend the elbows back while lifting the dumbbell or kettlebell towards the sides of the chest. Slowly lower the weights back to starting position.

You may also like...