If you've been leading a sedentary lifestyle, you may have noticed a deposit of fat accumulating in your lumbar area, also known as your lower back. Even if you exercise on occasion, you lower back could represent a problem area for weight-loss. Although targeted weight-loss is impossible, according to Yale Scientific and other health experts, you can still lose overall body fat through a combination of healthy dieting and cardiovascular exercise. Meanwhile, participating in targeted strength-training will increase muscle mass, strength and definition in your lumbar area.
Barbell
Weight plates
Weight bench
Talk to your doctor before starting an aggressive weight-loss or strength-training program.
Perform barbell deadlifts to target your lower back, along with your lower-body muscle groups, middle back, lats, traps and forearms. Stand in front of a barbell and bend your knees to lean forward and grab the bar with a shoulder-width grip, palms facing your body and back straight. Push down on your feet and lift your torso upright while exhaling. Once you're standing straight up, puff out your chest and contract your lower back. Bend at your knees and waist to return to the starting position.
Perform hyperextensions to target your lower back. Lie on your stomach on a weight bench, with your hips hanging just off the edge of the bench. Cross your arms in front of your body, and have a spotter hold your legs down to the bench. Keep your back straight and bend down at your waist as far as you can. Slowly lift your torso back to the starting position while exhaling.
Perform stiff leg barbell "good mornings" to target your lower back, glutes and hamstrings. Stand upright with a barbell resting on your shoulders at the base of your neck, feet shoulder-width apart. Keep your back straight and your head up. Bend at your hips to lower your torso while keeping your legs still. Pause once your torso is parallel to the floor, then return to the starting position while exhaling.
Complete three to five sets of eight to 12 repetitions for each exercise. Perform the exercises together as a complete lower-back workout, at least two to three times per week.
Consume approximately 200 to 300 fewer calories than you normally eat each day to work toward a caloric deficit. Focus on eating protein, unsaturated fats and complex carbohydrates in every meal. Ideal foods include chicken, fish, lean meat, nuts, legumes, fruits, vegetables, whole grains and olive oil.
Engage in cardiovascular workouts at least three to five times per week for no less than 30 minutes per session. This will burn calories to increase your daily caloric deficit, resulting in a reduction in overall bodyweight and fat in your lumbar area. Ideal workouts include swimming, cycling, jogging and sports.
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Writer Bio
Kevin Richards has been a writer and editor since 2009, specializing in fitness, health and nutrition, as well as technology, finance and legal issues. He earned a Bachelor of Arts from the University of Michigan.