Hey /fit/, I need some advise. I've been doing martial arts for near 5 years now (I train around 3-4 hours every week) and it's done wonders for my weight. But recently I decided I wanted to put more effort into losing the last bits of fat. (I'm around 85kg at 1m86, aiming for 70-75, no clue what that is for you imperial-fags).I've started a daily routine of pushups/situp exercises but I have noticed that years of hanging behind the computer have severely ruined my lower back muscles, so I'm looking for exercises to build up more muscle in my lower back. (Yeah, getting laid will do that, but seeing how I'm single right now that's not really working out...) Prefferably things I can just do at home since I'm to cheap to shell out cash for a fitness center.
For the rest of the civilized world,187lbs, and 6'1''
You have to fire up your metabolism. I'd suggest running in the morning for 30 mins, eating 6 small-medium sized meals a day & maybe some more intensive weight exercises for example incline press ups.Lower back exercises:Imagine how super man flies. Get into this position on the floor and stretch out. Raise your torso and legs off the floor at the same time. This = 1 repDo as much as possible
fuck super man flies, they are useless. if you want a lift that really works out the lower back, then deadlifts are for you. make sure it's decently heavy but make sure you have proper form as well.