sides of the bottom of the back

  • Posted by a hidden member.
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    Aug 11, 2007 5:35 PM GMT
    I am trying to find a workout that will help me work out the bottom side of my back right above the gluteals. I have (in my opinion) too much fat in these areas and I am trying to get leaner. I am working out my abs and the bottom of my back but I cannot find any exercise that would make me work the side of the bottom of my back. I hope this was clear enough.
    Thanks for the help.
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    Aug 12, 2007 3:12 AM GMT
    I'm actually prone to store fat there myself. My body seems to prefer storing it there over just about everywhere else.

    Lower back muscles run through there, and working your lower back and obliques is great for posture, but if your body simply prefers to store fat there, I'm afraid that simply keeping your body fat down may be the only way to combat it.
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    Aug 12, 2007 4:09 AM GMT
    I am assuming you want to tone that area of muscle, since I am not sure you can lose weight in one specific area like that.

    I am also assuming you mean the External Obliques below the Lats and above the glutes that sort of wrap around your lower side and not the Erector Spinae,the Latissimus Dorsi(Lats) or Gluteus Medius(Outer Thigh).

    Try this:

    This Oblique Crunch concentrates on both the external and internal obliques.

    Getting set
    Lie on your back with your hands behind your head so that your fingers rest behind your ears. Open your elbows up and out to the side. Keep your shoulder blades on the floor. Lift your knees up and together as you bring them to one side. Keep them stacked on top of each other.

    The exercise
    Using slow and controlled movements, raise your upper torso directly off the floor. Contract or crunch your rib cage in the direction of your pelvis. Slowly return to start. Do five to ten repetitions on each side. As you progress, work up to 10 to 20 repetitions on each side.

    Be sure to keep your chin up as if you are holding an orange. This will help to prevent neck injury.

    Exhale as you lift your upper torso toward your pelvis. Inhale on the return to start.

    Other options

    Cross your arms: If the Oblique Crunch is too difficult, you can do the same move with your arms crossed over your chest. Be extra careful to keep your chin up to avoid neck injury.

    Use a stability ball: To take the Oblique Crunch to an advanced level, try using a stability ball. The move is slightly different, but it works the same muscles. Place the ball on the floor near a wall. Lie sideways on the ball with your hands behind your head. Push the bottoms of your feet into the wall to help you stabilize yourself. It may take practice to achieve balance. Lift your upper torso as you crunch to the side toward your hip. Return to start. This is a challenging move so only do it if you can maintain proper form throughout.

    Good Luck.

  • MikemikeMike

    Posts: 6932

    Aug 12, 2007 5:27 AM GMT
    More cardio!! Watch carbs sugar intake. Try to lower b/f%. Good Luck--peace. Back looked good to me. Not alot of room for improvement!
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    Aug 12, 2007 6:28 AM GMT
    Italmusclebttm is right..

    When it comse to fat, there is no such ting as spot reduction exercises..

    Doing obliques will work onthe muscle locally, not the local fat...

    You need to loose fat OVERALL, and that spot will be the last to go...
  • GQjock

    Posts: 11649

    Aug 13, 2007 11:31 PM GMT
    Yup... the votes are in
    spot reduction doesn't work my man
    get on a regular weight schedule and up the cardio with special attention to the core muscles to bring up the metabolism and fat burning
    and watch what goes into your mouth besides appendages :)
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    Aug 28, 2007 7:33 PM GMT
    Thx guys for your help, I have been on a diet for a long time but yeah sometimes I agree I didnt follow it. But yeah I will follow you advices.
    Thanks again
  • Posted by a hidden member.
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    Aug 28, 2007 9:40 PM GMT
    ITJock, Thanks for your excellent description of that crunch. I'm going to try it.
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    Aug 28, 2007 10:06 PM GMT
    Hello... exists some reductive massages that works perfectly in the areas u metioned and plus some reductive creams and watching your diet, drinking lots of water and doing cardio every day u can modeling that area as u wish in a short time and the results are very satisfacting... just try, expensive maybe, but it worth it !
    Good luck!
  • Posted by a hidden member.
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    Aug 31, 2007 11:39 PM GMT
    I love this exercise. It really tightens up the area behind your obliques.

    Reverse Woodchopper:

    Start with your feet flat on the floor and your knees bent. Hold a light dumbbell in both hands to one side of your body so it is just outside your knee. Hold your arms straight.
    Keeping your arms straight and your eyes forward, lift the dumbbell up and across your body in an arcing motion as you straighten your legs. Finish with both arms stretched over your shoulder and your opposite heel off the floor as if you were about to begin chopping wood. Slowly lower the dumbbell to the starting position.
    Do 15 reps on each side.
  • CurvDkBlkTop

    Posts: 30

    Sep 03, 2007 4:11 AM GMT

    There has been recent research to
    indicate that you actually CAN do exercise in a method that PROMOTES "spot reduction." Targeting a specific area (Quads, Biceps, even ABS!) by using a SUPERLIGHT weight and doing reps for 15-20 minutes at a time, followed by 20mins of mod-intensity aerobics has shown to induce faster fat loss from the target area than traditional resistance and cardio workouts. I've been doing a "MARATHON AB DAY" once a week, where I simply do as many situps, Leg Lifts and "bicycles" as possible for 15mins, then hit the elliptical or a treadmill for another 20mins. In the last 2 weeks, I've lost an inch off my waistline, and my "handles" are definitely MELTING away. Try doing this in CONJUNCTION with 4-5 cardio sessions and 3-4 weight training sessions.
  • Posted by a hidden member.
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    Sep 08, 2007 4:34 AM GMT
    Try the yoga posture Jathara Parivartanasana:

    Wishing the best of all possible worlds,
  • Posted by a hidden member.
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    Sep 14, 2007 9:41 PM GMT
    thx guys for the advices, I ll make sure to follow yall advices