The Exercise Ball Back Extension With Knees Off Ground is a core strengthening exercise that targets the lower back muscles as well as the hamstrings and glutes. This exercise is performed using an exercise ball to provide instability, which engages more stabilizing muscles.
How to perform
To perform the Exercise Ball Back Extension With Knees Off Ground, follow these steps:1. Lie face down on the exercise ball with your feet hip-width apart and toes pointing towards the ground. Position the ball under your hips and lower abdomen, with your hands clasped behind your head.
2. Engage your core muscles and slowly lift your chest and upper body off the ball, keeping your head in line with your spine. Be mindful to not pull on your neck or strain your back.
3. Once you reach a full extension, hold the position for a brief moment, feeling the contraction in your lower back muscles.
4. Slowly lower your upper body back down to the starting position, maintaining control throughout the movement.
5. For an added challenge, lift your knees off the ground as you perform the back extension, keeping your legs straight and engaged.
6. Repeat for the desired number of repetitions, ensuring proper form and alignment throughout the exercise.
It is important to focus on maintaining a neutral spine and engaging your core muscles to protect your lower back during this exercise. Start with a few repetitions and gradually increase the intensity as you build strength and stability in your core muscles.
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.