Back Extension - Fitness Ball

Recommendations: 1-3 Sets, 10-15 Reps

Intermediate Lower Back Hamstrings Glutes Strength Fitness Ball Pull Gym

Purpose: This exercise can be a powerful tool for developing the spinal erectors.

Benefits: This exercise has a different resistance curve from good mornings so these two exercises make a good combination. The exercise allows you to work the lower back without a workout partner or any specialized equipment (e.g., hyperextension bench).

Lie face down on fitness ball (under your lower chest and upper abs), bent at the waist over the ball. Hold your head back as far as possible and arch your back. If you do not arch, you will lose much of the effect on the muscles. Place your hands lightly on the sides of your head. The balls of your feet are on the floor for support. This is your starting position. Slowly, in a controlled and deliberate manner, straighten your body to a straight line position from feet to neck, while keeping the arch in your back and your head up. You can come up slightly above the horizontal at the top of the movement. Exhale while doing this movement. Hold this position for 1-2 seconds. Slowly return to the starting position. Inhale while doing this movement. Repeat for the required number of repetitions.

The muscles of the lower back straighten the spine. They work together with the abdominals to keep the spine upright. The lower back consists of straight muscles.