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How To Tone Lower Back

El Aliado Perfecto De Las Startups

Best exercises to strengthen your lower back – Best exercises for low back pain

El growth hacking surge de una necesidad de encontrar nuevas formas de crecimiento de un negocio sin realizar grandes inversiones en marketing. Consiste en analizar un producto, detectar las características que son susceptibles de generar un gran crecimiento y hacer una distribución en canales que proporcionen un gran número de leads con un presupuesto bajo y en algunos casos casi nulo, si no fuera por el tiempo empleado.

Así, el perfil del growth hacker se hace imprescindible en el mundo de las startups. Las empresas de nueva creación, sin grandes recursos económicos, tienen la necesidad de un experto que sea capaz de implementar el crecimiento de sus negocios sin dedicar la mayor parte de su presupuesto a esas campañas de marketing.

What Is Lower Back Fat

Lower back fat refers to any fat thats stored between the top of your butt and the bottom of your rib cage on the back side of your body.

Although it isnt technically on your back, most people count any fat thats stored on the sides of your torso at navel height as lower back fat, too.

Many people want to know how to get rid of lower back fat because it can be particularly unsightly, especially if you wear tight-fitting clothing on your bottom half and your lower back fat appears to pour over the waistband .

Lifestyle Changes For Weight Loss

Lifestyle changes can help make your weight loss efforts more efficient. Here are some changes to consider making in your routine:

  • Start by walking more. Simply walking to drop off your child to school or to get your coffee instead of driving to the coffee shop burns calories.
  • If you smoke, consider quitting. This can be difficult, but a doctor can help you create a smoking cessation plan that works for you.
  • Practice your posture. Not only will this minimize the appearance of back fat, but it will also help strengthen your back and give you a little bit of a workout right where youre sitting.

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Lower Back Workouts Can Prevent Injuries

The top benefit of training your lower back is injury prevention. Lower-back pain is one of the most common ailments impacting athletes and sedentary individuals alike. Lower-back pain can be caused by poor posture, a sedentary lifestyle, sitting at a desk for extended times, or overusing underdeveloped muscles .

How To Do The Back Extension

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Secure your feet on the back-extension machine with your hips just above the padding. Cross your arms across your chest, keeping your chest up and shoulders down, and lower your torso until below parallel with the floor. Be careful not to round your low back. Raise up using your glutes and lower back until your body is in line with your legs.

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Using Your Abdominals In Twisting Poses

Abdominal support is especially important in twisting poses where it stabilizes the otherwise vulnerable lumbar spine. To come into a simple seated twist, initiate the twist from the external obliques on your left side. Simultaneously, activate the internal obliques on your right side. This will keep your lower belly firm and lifting. Keep a neutral arch in your lower back, not tipping your pelvis back and keep the left sit bone grounded. As you maintain an inward arch of your lower back, turn your hips slightly in the direction opposite to the twist to keep your foundation stable.

With support from the obliques, the twist comes more from the middle and upper back, and less from the lumbar spine. The deepest part of the twist comes from a gentle lift just above the pelvic floor. As youll see, it is possible to turn from the pit of your abdomen from the action of your obliques, while keeping your hips and lower back stable, giving a gentle, healthy squeeze to your inner organs. Repeat this entire process on the other side.

This approach to twisting, which honors the protective role that the abdominals play for the lumbar spine, makes the pose safe, as well as energizing. Your lumbar disks will thank you for it.

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How To Get Rid Of Back Fat

To get rid of fat deposits on your back, youll need to start by creating a caloric deficit. That means that youll need to burn more calories than you consume.

In addition to cutting calories, you can tone your back muscles if you focus your exercise routine to target the muscles in your upper and lower back.

Adding high-intensity interval exercise to your routine, along with working out these specific muscles, will start to give you the results that youre looking for.

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Split Squats For Glutes

This variation of the standard squat targets both the glute muscles and your quadriceps.

How To: Stand with your right leg in front of you and your left foot propped onto a chair behind you. Slowly bend your right leg and lower your left knee towards the floor. Your trunk should remain erect and your right lower leg should remain vertical throughout this entire exercise. Do not allow your right knee to move beyond the end of your toe. When your left knee is just about to touch the ground, hold this position for one to two seconds and then rise up again. After a set, repeat with your left leg in front of you.

How To Do The Bent Over Row

How To Fix Lower Back Pain On One Side [Home Exercises]

Hinge at your hips and grab a loaded barbell with a grip thats slightly wider than shoulder-width. Squeeze your shoulder blades together and row the barbell until its touching your stomach. You want your elbows to be angled at about 45 degrees throughout the movement. Hold the top position of the row for a beat and then slowly lower the weight back down.

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What Causes Weak Back Muscles

1. Sitting For Too Long

In todays digital world we spend a lot of time sitting. Youd think this is the safest thing to do right as we are simply sat down on our butts?


This thing that we call the human body simply isnt built to sit at a desk, especially for long hours.

Sitting, often hunched over a computer or laptop screen every day is the worst thing you could do.

In fact, working a manual labour job that involves lifting is considered safer in comparison.

The reason being that when we are doing a manual labour task our joints and muscles strengthen over time with activity as opposed to weakening due to inactivity, thus making us more prone to injury.

Another dangerous element of sitting is that most people dont know how to sit correctly and many are guilty of slouching.

I know I was.

This puts unnecessary strain and stress on our spines which over time causes us to develop a poor posture and as a result creates an imbalance on our overall spinal frame.

2. Lack Of Exercise & Lacking The Correct Strengthening Exercise

Ive split this into two parts for a reason.

Yes, a lack of exercise causes us to gain weight and we all know the drawbacks of having a sedentary lifestyle. So start cardio exercising!

However, a lack of the correct strengthening exercise can also lead to weak back muscles.

Yes walking and climbing stairs are a form of exercise, but this doesnt target all specific muscle groups sufficiently i.e. your abs & back.

3. Lack Of Stretching

Back Workouts Will: Reduce Lower

By strengthening your spine, shoulders and core, the back exercises below will strengthen your rear and begin to erase the strain of lower-back pain, which encroaches on the lives of thousands of men every day. Partnered with effective stretching routines and dynamic movements, these moves performed with correct form could help to make lower-back pain a thing of the past.

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How To Progressively Overload Reverse Crunches

Once you’re able to perform over 15 reps or so of reverse crunches, you’ll want to overload with it progressively . As you would with any other exercise, to further stimulate the growth of the lower abs.You can do so by squeezing a weighted ball between your knees as you perform the movement. And there’s a bonus to doing this as well. You’ll further boost your core activation. But be careful with this: I assume you wouldn’t want the ball to end up smacking you right in the face! Ouch.

Another option you have is to move onto a decline bench when performing the reverse crunches. Either way, you must overload the movement in one way or another over time.

Do Cardio Like Your Life Depends On It

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OK, perhaps that’s overstating things. But regular cardio exercise is crucial for toning. You just can’t skip it. So find an activity that you like to do and do it often. Whether that’s jogging, skipping rope, dancing, climbing stairs, cycling or wrestling alligators, as long as it gets your heart rate up and makes you sweat, it’s burning calories.

If you’re ready to step it up a notch or two, work in a couple days a week of high-intensity interval training. This type of cardio has been proven to be better at burning fat than steady-state cardio. In a cardio interval-training workout, you alternate periods of intense exercise with periods of recovery. This causes your heart rate to rise and fall over and over again and has a more marked metabolic effect.

An example of this type of workout would be doing interval sprints. After warming up for 5 minutes, increase your speed to an all-out sprint. No holds barred, go as fast as you can. Hold that pace for as long as you can. Maybe at first that’s 30 seconds. Gradually increase it. When you’re pooped, slow down to a jog or fast-walk. Recover at that pace for as long as you sprinted. Repeat the whole thing for a duration of about 20 minutes, then cool down for a few minutes.

How much cardio you need to do depends on how much weight you have to lose and how many calories you’re able to trim off your diet. As a rough estimate, creating a deficit of 500 to 1,000 calories per day can help you shed 1 to 2 pounds of fat a week.

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The Structure Of The Spine

A simple anatomy lesson might be helpful here. The spinal column is made up of 33 vertebrae, including 5 that fuse to form the sacrum, and 4 that form the tailbone. The remaining 24 vertebrae are grouped in three regions: the 7 cervical vertebrae , which begin at the base of the skull the 12 thoracic vertebrae , to which the ribs attach and the 5 lumbar vertebrae , in the small of the back, just above the sacrum . Each vertebra is cushioned by a disk that absorbs shock and keeps the spine limber. When the spine is asked to bear not only the weight of the body but also anything heavy that youre carrying while you bend and twist with this load, you can imagine why these disks get injured. The most serious injury to the disk is herniationa painful condition in which the gel-like inner core of the disk is squeezed out as the disk ruptures, putting direct pressure on crucial nerves as they exit the spinal cord.

The abdominals are a significant line of defense against wear on the lumbar disks. They offer protection by limiting excessive rotation of the lumbar spine and by controlling the tilt of the pelvis and, thus, the curve of the spine.

How To Do The Rack Pull

Set the barbell up in the squat rack either above or below the knees. Assume your standard deadlift stance and grip. Hinge down and grip the barbell with an overhand shoulder-width grip and squeeze your armpits together, keep your chest up and shoulders back and pull up until lockout, finishing with your glutes. Hinge back to the starting position and repeat.

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Back Workouts Will: Fix Your Posture

If you spent most of your week and, at that, your life slumped over a desk and slapping a keyboard, your posture is likely to have taken a bit of a beating over the weeks, months and years youve been at work. This creates poor posture and muscle imbalance, which causes rounding of the shoulders and upper back, says Zammit Tabona. Back workouts, handily, will help fix your posture and get rid of the desk-bound hunch.

The Full Back Workout For Women

Lower Back Workout, Tone & Strengthen Back Muscles | Helps for Pain

This routine works the entireback, from the muscles around the shoulder blades to the lats and spinal erectors .

Many people have trouble feelingtheir back muscles when doing exercises like pulldowns and rows. They feel thework more in their arms than in the back, and so they never fully activate thetarget muscles. This is why Im starting you off with scap pullups. You simplyhang from a pullup bar and draw your shoulder blades down to raise your bodyup. They dont look like muchyoull only move a few inchesbut theyll helpyou connect your mind to your muscles and feel your back working. This shouldhelp you focus on the right muscles during the rest of the workout. Note: dontworry if youre not strong enough to do a full pullupyou only have to pullwith your back muscles on a scap pullup. Your elbows dont bend.

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Strategically Use Cardio To Burn Fat Faster

The best way to include cardio in a weight loss regimen is to do as little as needed to reach your desired rate of weight loss and stay fit, and no more.

For best results . . .

  • Do at least two low- to moderate-intensity cardio workouts per week of 20-to-60 minutes each.
  • Do one HIIT workout per week if you enjoy it.
  • Dont do more than 2-to-3 hours of cardio per week. You can do more than this, but this increases the chances of it interfering with your weightlifting workouts.
  • Do your cardio and weightlifting on separate days if possible, and if you have to do them on the same day, lift weights first and try to separate the two workouts by at least 6 hours.

. . . and if you want to use cardio to target stubborn fat specifically, try combining fasted cardio with a yohimbine supplement.

A Strong Spine Starts At The Bottom

When it comes to the back, the lats and upper back muscles get most of the attention and deservedly so. They provide a tremendous amount of shape and support for your back. However, you cant forget about your lower back muscles. Big, ripped spinal erectors may not look as nice as dense, wide lats but lower back strength provides the foundation for most lower and upper body movements. Youll be able to squat more weight and deadlift heavier but also move and rotate with more power and explosiveness.

Below, youll find the best lower back exercises that target not only the lower back but the major muscles of the glutes, hamstrings, lats, and upper back. Well also discuss lower back anatomy to better understand their role and how a strong lower back will benefit your training.

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Best Lower Back Exercises

The best results in building strength and mass in your muscles come from working them through their full range of motion. When it comes to the lower back muscles, its easy to have them isometrically contracted in many of your usual exercises however, its getting a concentric contraction thats more difficult. Combining activities that have a small amount of concentric contraction, as well as moves that specifically aim for that, will give you the best path to success. The mix of lower back exercises below comes from Jeff Cavaliere, who created the ATHLEAN-X program. Jeff was the former Head Physical Therapist and Assistant Strength Coach for the New York Mets. He also has a Masters Degree in Physical Training and is a Certified Strength and Conditioning Specialist. His advice is based on the science of movement, as well as proven injury recovery techniques.

What Causes Lower Back Fat

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Some people believe that they have a genetic predisposition to storing fat on their lower back, and this is sometimes true.

Having high levels of testosterone causes fat cells to accumulate around your midsection and prevents fat cells accumulating around your butt and thighs, while having high levels of estrogen has the opposite effect.

This means that people with high levels of testosterone or low levels of estrogen are more likely to store fat around their waist and lower back.

However, the only way to gain fat in any area of your body is to eat more calories than you burn .

In other words, it doesnt matter whether you have high testosterone, low estrogen, or any other hormonal imbalancefat stores cant be increased without the provision of excess energy . .

You cant get fatter unless you feed your body more energy than it burns.

This is the immutable mechanism of fat storage that never changes, regardless of whats going on with your hormones.

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Back Extensions On A Ball

When you do back extensions on an exercise ball, you get a greater range of motion. Using a ball also strengthens your core muscles by trying to stay upright. A stronger core reinforces back strength, assisting with balance and stabilization.

  • Also known as: Swiss ball back extensions

Verywell / Ben Goldstein

Good mornings are a gentle way of working the back, particularly if you’re not using a rod or any weight. In addition to strengthening your lower back, this exercise also builds your hamstrings, glutes, and core.

  • Also known as: Barbell good mornings
  • Equipment needed : Barbell, broomstick, or some other long rod
  • How to do it right: When doing good mornings, it’s important to brace your abs. This helps protect your lower back. Tip forward from the hips, keeping your back flat and knees slightly bent, until your torso is parallel to the floor. Then return to a standing position.

If you don’t use a barbell or rod, you can have your arms out to the sides, out forward, or behind your head. This is a great way to master form until you’ve built some back strength.


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