8 Exercises to Get Rid of Lower Back Fat for Women

8 Exercises to Get Rid of Lower Back Fat for Women

8 Exercises to Get Rid of Lower Back Fat for Women

Lower back fat is a common problem area for women. That said, there are lots of exercises you can do to strengthen your lower back and core muscles, which will lead to less back fat over time.

Here are eight exercises that will help get rid of lower back fat for women.

8 Exercises to Get Rid of Lower Back Fat for Women

Db Renegade Rows 10 Reps

Db Renegade Rows 10 RepsRenegade rows are an intense full-body exercise that requires you to fully control your core at all times. The combination of a single weight in each hand and the unstable surface of the TRX straps is difficult. If you are unable to keep the dumbbells from touching the ground, you should not be using as much weight.

Place two dumbbells on the floor and get into a push-up position with your hands resting on top of the dumbbells. The dumbbells should be shoulder-width apart, just as if they were handles on a set of TRX straps.

Keeping your body straight, pull one of the dumbbells up towards your chest by bending your elbow and squeezing your shoulder blades together at the same time. Lower back to the starting position and repeat with your other arm.

Tip: This exercise requires concentration, strength and balance. Make sure you have all three before attempting it.

Seated Db Military Press 10 Reps

Seated Db Military Press 10 RepsGrab a pair of dumbbells and sit down on a military press bench or utility bench that has back support on it. Place the dumbbells upright on top of your thighs. Now raise the dumbbells in front of you at shoulder width using your thighs to help propel them up into position. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing forward. This will be your starting position.

Be careful to not swing the weights or use momentum to get the weights up. Also, avoid locking out your elbows at the top of the movement. Lower the weights back down slowly to the starting position while inhaling.

Repeat for the recommended amount of repetitions.



Push Ups 10 Reps

Push Ups 10 RepsNot only do pushups work your pectoral muscles, but they also work every other muscle in your body.

Including your abs and back, this is the perfect exercise to do at home when you have no equipment.

Pushups are great for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Pushups are a fast and effective exercise for building strength.

Try to finish your push ups in 3 sets, if you think you cant do it then try to do it on your knees. But always remember that the more you practice the stronger you will get.

Make sure that your back is straight and your head is aligned to your body, this will give you a firm balance.

When doing push ups keep your hands and legs wide enough so that when you lower yourself down, your chest should not touch the floor.


Bent Over One Arm Db Lat Raises 10 Reps

Bent Over One Arm Db Lat Raises 10 RepsStand at arm’s length from a post or a sturdy object that you can grab with one hand.

Bend your torso forward at the waist by bending your knees and keeping your back straight until it is almost parallel to the floor.

As you bend make sure that you keep the knee on the side of the hand that is holding the post slightly bent and hold the other leg behind you. This will give you better balance. The torso should be leaning forward as much as possible, while making sure that the back is straight.

Hold the lower abs tight and contract your back by squeezing your shoulder blades together as you raise the upper arm until it is in line with your torso. Your elbow should be higher than your forearm as you raise it up.

Slowly lower your arm back down to the starting position while keeping constant tension on the muscle.


Standing Rear Delt Rotations 10 Reps

Standing Rear Delt Rotations 10 RepsThe standing rear delt rotation is a great exercise for improving shoulder and rotator cuff mobility. Rotator cuff exercises help reduce inflammation in the shoulder joint, improve stability and promote muscle balance around the shoulder blade.

I like to do this stretch with a light dumbbell, but you can also use a resistance band or no equipment at all.

When doing this movement, think about trying to squeeze your shoulder blades together as you rotate through the range of motion.

This is a great exercise that targets the rear delts. It’s also a great warm-up exercise to loosen up the rotator cuff area.

Perform 10 reps on each side of this exercise, and you’ll be doing a lot of good for your shoulder health. Try it with light weight, and then progressively add more weight as you get comfortable with the movement.


Front Db Raise 10 Reps

Front Db Raise 10 Reps

1. Stand with your feet hip-width apart and hold a dumbbell in each hand.

2. Engage your core, keep your elbows slightly bent, and lift the weights out to the sides until they reach shoulder height. Your palms should be facing down throughout the movement.

3. Lower your arms back down to starting position and repeat.





Swimmers 10 Reps

Swimmers 10 Reps

1. Lay on your stomach, raise your upper body and bend your knees, keeping them off the floor.

2. Extend one arm and the opposite leg, keeping your head in line with your spine and your eyes looking down.

3. Bring the arm and leg back to starting position and repeat the exercise on the opposite side.




Db Bent Over Row 10 Reps

Db Bent Over Row 10 RepsThe bent-over row is a weight training exercise that targets a variety of back muscles. Which ones are targeted varies on form. The bent over row is often used for both bodybuilding and powerlifting. It is a good exercise for increasing strength and size.

Start with your feet slightly wider than shoulder width, knees slightly bent, and hold a dumbbell in each hand.

Hinge forward from your hips and bend your knees until your torso is almost parallel to the floor.

Keep your back flat, head up, and eyes facing forward.

Make sure you are not rounding your back as you hinge forward.

Your arms should be straight — without locking out your elbows — with a slight bend in the knees and a soft bend in the hips.

Keeping your core tight and your elbows close to your body, pull the dumbbells up to the sides of your chest, squeezing your shoulder blades together at the top of the movement.

Pause for one second before slowly lowering back to the starting position.

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