The Exercise Ball Back Extension With Hands Behind Head is a strengthening exercise that targets the muscles in the lower back, glutes, and hamstrings. It is performed using an exercise ball to engage the stabilizing muscles in the core.
How to perform
To perform the Exercise Ball Back Extension With Hands Behind Head, follow these steps:1. Begin by lying face down on an exercise ball with your feet hip-width apart and your toes lightly touching the ground for stability. Your hips should be positioned at the center of the ball.
2. Place your hands behind your head, interlocking your fingers, and keep your elbows out to the sides.
3. Engage your core muscles and keep your back straight as you slowly lift your chest and head up off the exercise ball. Focus on using your lower back muscles to perform the movement.
4. Hold the lifted position for a moment at the top of the movement, then slowly lower back down to the starting position.
5. Repeat the back extension movement for the desired number of repetitions, ensuring that you maintain proper form throughout the exercise.
6. To increase the intensity of the exercise, you can hold a light weight plate against your chest while performing the back extensions.
7. Remember to breathe steadily throughout the exercise and avoid straining your neck or lower back by keeping your movements controlled and your core engaged.
Equipment required
Stability Ball
Stability balls are large, inflatable balls commonly used in fitness and physical therapy. They are utilized to improve core strength, balance, flexibility, and overall stability. These balls are versatile equipment that can be used for various exercises like core workouts, balance training, strength training, and stretching. Using a stability ball can enhance muscle performance and improve posture, making it an effective tool for both exercise enthusiasts and individuals in rehabilitation.