Exercises for Low Back & Side Flab

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If you want to work out lower back and side flab, there are a few important exercises that you're going to want to learn about. Find out about exercises for low back and side flab with help from an Olympic-certified boxing trainer, fitness expert and speaker in this free video clip.

Part of the Video Series: Exercises to Stay Fit
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Video Transcript

Hi, I'm Cary Williams-Nunez. I am a fitness expert and boxing coach with Prime Time Boxing and the USA Boxing Team. We're here at Prime Time boxing right now. We're going to be going over some low back exercises and side flab exercises. So everybody wants to get rid of the side flab. First and foremost it's cardio and eating properly. So just remember that, that's key in getting rid of the side flab but we'll do some strengthening exercises as well to tighten everything up. The first one we're going to be doing is what we call a bridge. So this is just kind of moderate for a back exercise. So what I'm going to do is just lie flat down, my feet are flat on the ground, hands are on the ground, flat here, make sure the small of the back is here, feet together and all we're going to do is lift up our rump and we're going to kind of make an even plane here. So what you're going to notice is that you're really going to feel that in your lower back. You're going to feel it in your glutes and you're going to feel it in your hamstrings as well. So you're going to want to press this up and just kind of hold it. You could start cramping if you've been exercising a while, but you can hold it for maybe 10, 20 seconds and then lower it back down. So kind of whatever is comfortable and work your way up. Work your way up to a minute if you can. So again we're pressing it up, holding it there, everything is tight here. You're going to feel that in your lower back, everything is working and then you're going to lower it. You can also instead of holding it for a long period of time you can come up, you can hold it for five seconds and then you can just bring it down and then you could do maybe 20 of those. So that's a great exercise for the low back. Now we want to work on the side flab and the lower back and including the cardio so let's do some mountain climbers. We move this over here. So this one will really take your wind away too. So what's going to happen is we're in kind of a pushup position and I'm going to bring one foot up, bring it up, one foot up and bring it back but we're going to do it quickly, okay. So this is what our mountain climbers are going to look like. Now I'm going to the side instead of straight underneath me because again we want to work the side flab. Looking straight ahead and there you have the mountain climber, woo already breathing hard. Now we're going to get into the medicine ball twist. I'm going to show you a beginner and a little more advanced on that one. So right here we've got, you can do six pounds, nine pounds whatever is comfortable for you. So first I'm going to just hold it kind of right in front of my chest. I'm going to stay very relaxed. My feet are about shoulder width apart. I'm going to have soft knees and now all I'm going to do is I'm going to twist and then you'll see my foot twist at the same time and twist to the other side. So what's going to happen is the momentum is going to twist one of your feet. So as you are twisting you twist that foot. Now what you want to do is really swing it. So once you start really swinging with that weight in your hand, you're really going to feel it. You're going to feel it in your lower back and a little bit on the sides, for that side flab right. So let's do a little more advanced movement. What we're going to be doing is it's kind of like what do they call them, wood choppers maybe? So here and then down, again we're twisting up and down, up and down, up and down. and of course, we're going to go to the other side, up, twist, up, twist, our arms are straight, good twist in the feet, good twist in the core, everything's working, lower back, absolutely everything, getting rid of the side flab. So there you have it, all those fun exercises to burn that side flab.

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