Back Extension - Basic
Recommendations: 2-3 Sets, 10-20 Reps
Beginner Lower Back Abdominals Strength Body Only Gym Home
Purpose: This exercise strengthens the lower back muscles.
Benefits: This exercise has a different resistance curve from good mornings so these two exercises make a good combination. This exercise will also work the abs.
Lie face down on an exercise mat. Place your hands lightly against the sides of your head. This is the starting position. Slowly, keeping your hips and thighs on the floor, lift your chest and your feet off the floor. Your lower back muscles should be contracting. Exhale during this movement. Make sure that the back of your head is in an even line with your spine. Do not tilt your head up or down. Pause for about 5-10 seconds. Return to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.
The muscles of the lower back straighten the spine. They work together with the abdominals to keep the spine upright. The spine plays a big role in overall health, so the lower back is one of the most important muscle groups in the body.
Step 1
Lie face down on an exercise mat, hands placed lightly against the sides of your head.
Lie face down on an exercise mat. Place your hands lightly against the sides of your head. This is the starting position. Your legs should be straight and together.
Step 2
Slowly lift your chest and legs off the floor by contracting your lower back muscles.
Slowly, keeping your hips and thighs on the floor, lift your chest and your feet off the floor. Your lower back muscles should be contracting. Exhale during this movement. Make sure that the back of your head is in an even line with your spine. Do not tilt your head up or down. Pause for about 5-10 seconds.
Step 3
Return to the starting position.
Return to the starting position. Inhale during this movement. You lie face down on an exercise mat, hands lightly against the sides of your head, legs straight and together.