There are lots of opinions on whether or not lower back dimples (Venus Dimples) are just genetics or if you’re able to develop them through exercise and strength training. I strongly believe that dimples can be developed, take a look at celebrity athletes, the majority of them have lower back dimples.
So how can lower back dimples be developed? Simple back strengthening exercises, a proper diet, and lower body fat percentage, (a healthy body fat percentage for women is 14% - 20% and for men 6% - 13%). I’ve compiled the following 3 exercises to target those sexy lower back dimples.
1. Superman – lay face down on the floor; raise your arms and legs to the sky with your feet together. Your tummy should be the only part of your body touching the ground. Hold this for 30 seconds, 3x.
2. Dead Lifts – With feet flat beneath bar, squat down and grasp bar shoulder width apart. Lift bar by extending hips and knees to full extension. (This exercise will also target your quads, hamstrings, calves and glutes!) Do 3 sets of 12.
3. Bulgarian Split Squat - Extend leg back and place the top of your foot on a char or bench. Squat down flexing your knee and hip of front leg until knee of back leg almost touches the floor. Return to original standing position. Do 3 sets of 12 on each leg
These are great exercises to get those dimples to show – you’ll also experience improved back strength for better posture and core strength. Incorporate these into your routine 1-2 times per week. I recommend starting with little to no weight for your first week or so to master the movement and avoid straining your back.