How to get Lower Back Dimples

lower back dimples

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If you don’t know, lower back dimples also known as the Dimples of Venus are small indentations within the lower back area just above the buttocks.

Top 4 Exercises for Lower Back Dimples

Note: You will need a resistance band to do some of these exercises. 

1. Resistance Band Squats – Lower Back Dimples Move No1

Normal back squats in a gym require you to set the weights on your shoulders and then squat down to the ground and back up. But these can much easier be achieved with a resistance bandLower back dimples form as you work through the reps. The squatting position is what develops the dimples.

Follow this simple video below, and don’t forget your resistance band.


2. Opposite Arm and Leg Raises/Bird Dog

Get down on all fours. As you extend your left arm you raise your right leg and vice versa.

When you perform a rep you focus your movement into your lower back area which will help to develop the lower back dimples.

3. Dead Lifts

The deadlift is a classic weight training move used to develop your body strength. This is a great move to develop lower back dimples.

Deadlifts require you to squat down and this movement will help to shape up the lower back area. This exercise has the added bonus of working your quads, hamstrings, calves, and glutes.

You can use light weights for this one but try to gradually add weights as you improve.

4. Hip Bridges/Pelvic Tilt

Last but by no means least, the hip bridge requires you to lay on your back with your legs bent. Put your hands at your sides and slowly lift your pelvis up while your arms stabilize you. Raise your hips in the air, and hold them there for about 5 seconds.

Developing Lower Back Dimples – The Key Points

  • Develop the core. Focusing on lower back exercises that strengthen the core will help the lower back dimples become more noticeable.
  • Eating a healthy diet will give you much faster results. Lower back dimples are a lot easier to see with low body fat. Be sure to use a workout routine regularly to develop the dimples in the lower back. There are a variety of different exercises that you can use – Check out our YouTube workouts for inspiration.

There you have it! Remember, stay at it and don’t give up. Rome wasn’t built in a day and changing your body takes time and persistence.

Let us know how you get on!

Danny Loeb

How to get Lower Back Dimples

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