6 SIMPLE EXERCISES TO GET RID OF AB AND LOWER BACK FAT

If you want to sculpt your abs and ditch the lower back fat, the place to start is with lower back exercises. The abdominal muscles can be a trouble spot for many of us, so people are looking for the best ways to tone these muscles. The ab muscles are connected with the lower back, so if one is to address the abs properly, it's important to include the lower back, and you can use a variety of exercises to target these areas.

Obliques

The primary place the abs connect with the lower back is through the obliques, and there are two types, the external and internal. One of the most versatile pieces of equipment used today by conditioning professionals is the Stability/Exercise/Gym Ball. This piece of equipment has a prominent role in the world of fitness & clinical rehabilitation.

Stability Balls are an excellent tool for targeting these muscles. Start out by mastering the ball with a set of crunches that hit your oblique muscles. Concentrate on tightening the abs while crunching.

When you perform crunches properly, they can improve the strength of your abdominals, as well as the back muscles and provide a variety of other benefits. However, when performed improperly, they can trigger pain and/or injury in your lower back.

Performed the right way however, toning abs can make you feel & look good, and help you cope with or end back pain.

Lower Back Exercises

The lower back can be a forgotten area, despite it being an important muscle group. As you look at your abs in the mirror and plan ways of toning them up, you shouldn't forget about the lower back and the many exercises you can do to tighten up both the front and back of your body's mid-section.

A strong lower back promotes good posture and helps protect the spine from injury. Even if you do not have a gym membership or do not have the time to go to a gym, some of the most effective lower back exercises can still be performed in the comfort of your own home.

These can be used to deal with back pain or as part of routine training for injury prevention and better overall body strength. Strength in the lower back keeps muscles tight, and helps prevent the belly from hanging over the belt line. Lower back exercises should involve using body weight, weights and stretching, and there are multiple ways to work them.

Body Weight & Weighted Moves

Squats

This exercise is not only good for the lower back and abs, but also for the entire core. If you’re not used to doing squats, they can be more difficult than what you may have thought. But once you’ve mastered the technique, you can do them just about anywhere and they are a great way to tone your legs, backside, and are beneficial for other parts of your body. Make squats more of challenge by adding some weight.

Dead Lifts

Deadlifts are compound exercises that require the use of all your major muscle groups, and are effective exercises to develop your core strength, perfect for training the central muscles of your body. This move hits your upper and lower back, your hips, your buttocks and your abdominals, making them all work in unison.

Add Stretching 

Stretching a cold muscle can cause injuries ranging from minor strains to actual tears. Research also shows that stretching the muscle you’re about to train can cause a significant loss of strength during lifts. This causes you to utilize less weight than you are capable of, because you stretched the muscle beforehand.

However, stretching correctly during training can actually increase strength and improve recovery between sets. So to expedite the workout with stretching included, you can preform "stretching exercises" or exercises that utilize stretching in between other sets of moves like back extensions.

Remember that you want to tone your abs, so pay attention to keeping them tight and in mind while you perform each exercise or stretch.

Source: thescienceofeating.com