Stability Ball Back Extension
Lower Back Strengthening Exercises Video Series
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
Kneel down in front of the stability ball.
- Now lean over onto the ball with your stomach on the ball.
Your hips should be slightly on the ball as well.
- 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.
- Once you are stable on the ball, place your fingertips
lightly behind the ears with elbows out to the side.
- Now lift up and squeeze the lower back and glutes.
- Lower back down.
- Exhale as you lift up and inhale as you lower down.
- 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
to view the stability ball back extension on youtube
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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
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
Before you spend hours doing hundreds of abdominal exercises, check out
this article to see what you need to do to flatten your belly.