Hi, ladies!
I'm trainer Amy Jo, and today we want to talk about how to lose back fat.
I know it's a big concern of several of you.
We've heard it enough.
We're going to give you some tips today.
So let's do it.
So first off, reminding yourself, if you want to tone and tighten the low back, you want
to tuck in nice, and tight, you want to reduce your body fat.
So get on over to ATHLEANXX for Women.
They have great meal plan programs that can help lose body fat, burn body fat.
So the muscle we're developing, the exercises I'm going to show you right now, will show
more.
The less body fat you have, the more muscle mass that's going to come out.
So first one is a row and you're using a bench.
You're going to anchor yourself down, provided the chin is right at the top of the bench.
So we have dumbbells on both sides and I'm going to show you a low row to really hit
the lower portion of your back, the lower lats.
So the angle is really what's hitting the lower back here.
So grabbing both, we're going to do a big stretch and up, and squeeze.
So I have 25s.
I'm going to do about 10 reps, and I'm tucking my elbows in.
see, I'm pulling the weight toward my hips.
So I'm squeezing back, and palms come up, driving the elbows back.
Three more.
Two more.
And one.
So by getting that big stretch down at the bottom, and then up, and squeeze I'm pulling
it toward my hip.
Don’t pull up here.
Don’t cheat that weight.
You want to contract the low back and think about pushing your chest into the pad.
Okay, moving onto the next one.
One arm row.
Grabbing a dumbbell, and I'm just placing my hand at the top, and this one, I'm going
to rotate the palm toward my knee, and then I'm pulling in toward the hip.
10 on each side.
Eight, seven, six.
So that low row – five – when I tuck it in closer to the hip, and keeping it nice,
and narrow, close to my body; it targets the low back.
Two.
One more.
And one.
Switching sides.
Keep that chest up, chest out really helps, too.
And up, and row.
Tuck it in.
nine.
Pull toward your hip.
Eight, seven.
My palm is facing my knee.
Six, five, four, three, two, and one.
I'm not hunched over.
Chest lifted here.
You should not feel it straining on the low back.
You should definitely feel it through your low back, into the low lat.
Okay, moving on.
Third exercise.
So this one is, you want to find an angle.
You can also use the low back machine they have at some gyms, or if you're at home you
can lay on your couch, lay on a stool, or a bench.
So your hip bone is right at the bottom.
You're holding onto the bench underneath, and you're keeping your heels together.
Heels are together, and you're popping up.
These are called dolphins, and you're driving up.
So it's like a dolphin in the water.
Their fin comes straight up in the air.
Up, and squeeze.
Contract the back as hard as you can.
So you don’t want to just keep it small.
Right here, this is not doing anything at all.
Keep the heels together and drive your hips off the bench.
Six more.
Five.
I did 15.
Four, three, two.
High as you can.
And one.
You want to remember to fight the negative back on those ones as well.
So as you drop the feet down slowly, and then explode off the bench.
That's going to contract the upper glutes, as well as the low back.
A lot of times when you hit the low back you're also going to contract the upper glutes as
well.
But once again, it's all about the mind-muscle connection.
So as long as you're focused on the exact muscle group you're working you can take a
very bland, simple, easy exercise that you've seen a million times and make it tough.
Actually, make it more effective by slowing it down, and really thinking about the muscle
group.
So there are three great exercises for your low back.
Remind yourself to get right of body fat you've got to start with a great meal plan program.
Add in some cardio if you want to accelerate your progress.
That's what cardio is there for; to accelerate fat loss.
But number one: 80%, as you know, is your nutrition.
So, ATHLEANXX for Women has great meal plans that can help you achieve those fat loss results,
but some exercises like these are great ways to build the low back muscles that in turn
can reduce your body fat.
Thanks for joining me.
Leave us a thumbs up, comment below.
I'm Amy Jo, we'll see you next time.
Bye!