The Exercise Ball Back Extension With Arms Extended is a challenging core exercise that targets the muscles in the lower back, glutes, and hamstrings. It also engages the muscles in the shoulders and arms to help stabilize the body.
How to perform
To perform the Exercise Ball Back Extension With Arms Extended, follow these steps:1. Start by lying face down on an exercise ball with your hips and abdomen centered on the ball. Your feet should be hip-width apart and pressed firmly into the floor for stability.
2. Extend your arms straight out in front of you, with your thumbs pointing towards the ceiling. Keep your arms shoulder-width apart and engage your core muscles to stabilize your body.
3. Inhale and slowly lift your chest off the exercise ball, focusing on using your lower back muscles to lift. Keep your neck in a neutral position to avoid straining your neck.
4. Hold the lifted position for a brief moment, then exhale as you slowly lower your chest back down to the exercise ball. Repeat for the desired number of repetitions.
Tips:
- Make sure to engage your core muscles throughout the exercise to maintain stability and proper form.
- Avoid arching your back excessively or straining your neck by keeping your gaze down towards the floor.
- Focus on using your lower back muscles to lift your chest, rather than relying on momentum or swinging motions.
- Start with a smaller range of motion and gradually increase it as you build strength and stability.
Performing the Exercise Ball Back Extension With Arms Extended regularly can help improve posture, strengthen the back muscles, and enhance overall core stability.
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.