Stability Ball Back Extension

Lower Back Strengthening Exercises Video Series

back muscles

This back extension exercise is the last video in the lower back strengthening series. This one will require an exercise ball.

The primary area worked with this back strengthening exercise is the erector spinae. This muscles consists of lots of fibers that are very close to the spine.

While this is the primary focus, it will help strengthen the entire back as well as the abdominals and glutes.

Working the entire core muscles can help prevent back injuries and minimize back pain.

As with any back exercise, if you start to feel undue stress and strain, stop for awhile. Take time to do some back stretches. Then, if you feel like you are up to it, complete you workout. Otherwise come back to it another day.

Exercise #6 - Back Extension

If you find it difficult to get your balance using the ball, place your feet up against a wall to give you stability while doing this back exercise.

  1. Kneel down in front of the stability ball.
  2. Now lean over onto the ball with your stomach on the ball. Your hips should be slightly on the ball as well.
  3. Place your toes on the ground with feet about hip width (or wider) apart. Keep your hands on the floor until you feel you have a solid stable position.
  4. Once you are stable on the ball, place your fingertips lightly behind the ears with elbows out to the side.
  5. Now lift up and squeeze the lower back and glutes.
  6. Lower back down. 
  7. Exhale as you lift up and inhale as you lower down.
  8. Repeat this for several reps.

Watch the video below to ensure you are doing the this move correctly. There are a couple of different options in the video for a more challenging method to this exercise. So be sure to watch it to the end for those tips.

Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view the stability ball back extension on youtube.

Additional Articles

Back Stretching Exercises
After a good workout on your back, be sure to do some stretches. Back stretches are another great way to keep the back strong and healthy.

Interval Training
Check out these example workouts using a mix of low impact and high impact aerobic exercises. Interval training really gets the oxygen flowing and the calories burning.

Lose Belly Fat
Before you spend hours doing hundreds of abdominal exercises, check out this article to see what you need to do to flatten your belly.