The Back Extension on Exercise Ball is an effective exercise for strengthening the muscles in the lower back and core. It also helps improve posture and reduce the risk of lower back pain.
How to perform
To perform the Back Extension on Exercise Ball, follow these step-by-step instructions:1. Begin by lying face down on an exercise ball with your feet hip-width apart and toes touching the floor for stability. Your legs should be straight and your hands placed behind your head for support (do not interlock your fingers).
2. Engage your core muscles and slowly raise your torso up off the exercise ball by extending your hips and lower back. Keep your head in line with your spine and avoid arching your neck.
3. Hold the extended position at the top for a moment, squeezing your lower back muscles.
4. Slowly lower your torso back down to the starting position, maintaining control and keeping your core engaged.
5. Repeat for the desired number of repetitions.
Tips:
- Keep your movements slow and controlled to ensure proper form and prevent injury.
- Focus on using your lower back and core muscles to lift your torso, rather than using momentum.
- Adjust the difficulty of the exercise by changing the angle of your body on the exercise ball - the closer your hips are to the ball, the more challenging the exercise will be.
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.