How To Reduce Fat From The Lower Back At Home Quickly

This workout perfectly strengthens the lower back muscles and burns fat. Do these exercises 1-2 times a week and you will notice the result. It is also important to eat properly and drink a lot of water (at least 2 liters per day). Your metabolism will improve and you will be easier to lose weight.

1. Renegade Rows

BREAK IT DOWN: The Renegade Row

Works core, shoulders, upper back, biceps, and triceps.

Grab the dumbbells and get into the top of a pushup position with your hands on the weights and your feet slightly wider than hip-width apart

(A). Bend your right arm and raise the dumbbell to chest level, pressing the left dumbbell into the floor for balance

(B).Lower the weight to the floor, then repeat the move on the left side. That’s 1 rep; do 6 to 8.

2. Dumbbell Seated Military Press

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

2. With your palms facing forward and your elbows under your wrists, position the dumbbells at your shoulders.

3. Push the dumbbells up and fully extend your arms.

4. Lower the dumbbells back down to your shoulders and repeat the movement until the set is complete.

3. Push Ups

1. With your legs extended back, place the hands below the shoulders, slightly wider than shoulder width apart.

2. Start bending your elbows and lower your chest until it’s just above the floor.

3. Push back to the starting position. A 1-second push, 1-second pause, 2-second down count is ideal.

4. Repeat.

4. Bent Over Lateral Arm Raises

Bent Over Lateral Raise | Illustrated Exercise Guide

1. Grab a set of dumbbells and bend your torso, until your chest is nearly parallel to the floor.

2. Raise your arms out to the sides as you lift the dumbbells.

3. Once both arms are parallel to the floor, pause, and then slowly lower them to the starting position.

4. Repeat.

5. Front DB Raises

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1. Grab a set of dumbbells and stand straight.

2. With your palms facing down, lift one dumbbell until your arm is slightly above parallel to the floor.

3. Pause and then slowly lower the arm back to the starting position.

4. Repeat with the opposite arm and keep alternating sides until the set is complete.

6. Swimmers

1. Lie on your belly with your arms and legs fully extended.

2. Raise both arms and legs off the mat and lift your head and chest.

3. Flutter your arms and legs and keep alternating sides for the entire duration of the set.

7. Bent Over Db Rows

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1. Grab a set of dumbbells, bend your torso forward and keep your knees slightly bent.

2. Pull the dumbbells toward your waistline, while squeezing your shoulder blades.

3. Slowly lower the weights to the starting position. A 1-second pull, 1-second pause, 2 second down count is ideal.

4. Repeat.