Sculpt Lower Back Bulges with The Help of These 7 Exercises

Small bulges in the lower back are most common in women due to the difference in body composition and fat distribution, but look no further, this article will guide you to get rid of back bulges effectively.

If you are starting to feel less self-confident and hate the appearance of love handles, then it is time to regain a beautiful figure quickly. Luckily, there is a simple solution with a few easy exercises you can do at home to get rid of those bulges, tone, and strengthen your lower back muscles.
The program is simple, just do this effective series of 7 weight training exercises for 2 to 3 weeks to get rid of the bulges and fat in your lower back.

I-The Push-Up Exercise:

– Move into plank position with your arms straight and your hands placed directly under your shoulders.

– Lower your entire body with your arms bent at the elbows.

– Then move back up to the starting position.

– For a beginner level, start by doing two sets of 20 push-ups.

– Then you can move on to doing 3 sets of 30 push-ups.

II-Bow Pose to Eliminate Back Bulges:

– Lie on your stomach on the floor with your arm at your side.

– Bend your back as far as you can in an arc, without hurting yourself, and hold your ankles with your hands.

– Try to hold this bow position for 20–60 seconds with slow, steady breathing, then slowly return to the starting position.

– Do this exercise once for at least 20 seconds without exceeding 60 seconds.

III-Upper Back Swiss Ball Raises:

– Lie on your stomach on a Swiss ball.

– Extend your feet behind you, and spread your feet shoulder-width apart.

– Put your hands behind your head then lift and lower your upper body, keeping your neck straight.

– As a beginner, you can start by doing one set of 10 reps.

– Then, at a more advanced level, you can do 2 sets of 15 reps of this exercise.

IV-Forward Bends to Get Rid of Back Bulges:

– Stand with your feet shoulder-width apart.

– Bend forward without bending your knees, try to touch the floor, and if possible, place your hands flat on the floor.

– At first, start by doing two sets of 10 reps of this exercise.

– At an advanced level, do three sets of 15 reps.

V-Backbends To Tone Your Back:

– Stand with your legs shoulder-width apart.

– Raise one arm and place your palm behind your head.

– Grabbing a dumbbell with your other hand, let your arm hang down your body.

– Tilt your upper body to the side and do short side bends.

– Start by doing this exercise in 2 sets of 15 reps on each side.

– Then, you can go up to 3 sets of 20 reps on each side.

VI-“Superman” Lumbar Extensions:

– Lie on your stomach and extend your arms and legs to form a straight line.

– Arch your back and simultaneously raise your legs and arms as high as possible.

– Stay in this position for 3 seconds, then lower your arms and legs and slowly return to the starting position.

– As a beginner, do 3 sets of 15 reps.

– Then at a more advanced level, you can do 4 sets of 20 reps.

VII-The Bridge Pose:

– The bridge posture is a very effective exercise for the back, and it is probably the most effective.

– However, it can be dangerous if you don’t warm up beforehand.

– Before you start trying it, you should practice by doing regular sessions of the above exercises for at least two weeks.

– To do the bridge pose, lie down with your legs bent at the knees.

– Place your palms flat on the floor behind your head.

– At first, slowly raise your pelvis, then your shoulders and arch your back.

– Rise as high as you can and stay in this position for 3 to 5 seconds, and then very slowly return to the starting position by lowering your back to the floor.

– For a beginner level, you can start by doing this exercise once for 3 seconds.

– Then you can do it twice for 5 seconds.

What are you waiting for, then? Start your journey to get rid of back bulges and don’t forget to stay hydrated.

You Can Also Read :

Slim and Sculpt: 5 Exercises to Tone Your Neck and Shoulders

Blast Away Belly Fat In Less Than A Month With 9 Exercises

Published by
Stacey Smith