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Back Extensions on Ball

How To: Back Extensions on Ball

I am here to remind you: Don't forget to work your back. Just because you can't see it doesn't mean you should neglect it when exercising. Back extensions on the ball are one of my favorite ways to work my lower back. Here's how to do them yourself:

  • Kneel down with an exercise ball in front of you. Place your torso on the ball and roll forward until you have both hands on the floor. Your legs should be straight behind you, toes anchored firmly on the floor about shoulder-width apart.
  • Lower your torso down with your hands behind your head — your upper body should basically be wrapped around the ball.
  • Lift your torso up until you form a straight line with your hips and legs.
  • Lower back down to complete one rep. Be sure to inhale as you come down and exhale as you lift your torso up.
  • Do 3 sets of 12 reps.

For a similar but a bit more difficult exercise, check out my Back Off video.

Fit's Tips: If this is too difficult at first you can cross your arms over your chest or even place your hands on the ball. If you're having a real hard time keeping balance, you can plant your feet against a wall.

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