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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.


Join The Conversation
freegracefrom freegracefrom 9 years
I'll try this! The one weight machine I always make sure to use at the gym, in addition to cardio, is the back machine. My back always gets so stiff and achy when I don't work it out.
nancita nancita 9 years
Great explanation. I'm always looking for new ways to use the ball.
PinkTink707 PinkTink707 9 years
hmmm..I use that machine...maybe I will try these.
levi1 levi1 9 years
I love the model's pants. Anyone know what brand? Thanks
Tutta Tutta 9 years
I love working out with the feels like you're getting more out of it than most other exercises.
MayorMolly MayorMolly 9 years
I love the ball! i always feel like my whole body got a workout instead of just the area of where i am working. and this exercise is awesome!
kxm24 kxm24 9 years
I just started doing this yesterday!
SweetnLow SweetnLow 9 years
I really prefer these on the ball versus that machine at the gym. Keeping the ball from rolling out from underneath you works your abs at the same time. Two for the price of one! Gotta love that. :D
aimeeb aimeeb 9 years
I'm with you wake, hahaha.
wakefield wakefield 9 years
I have always wanted to be able to do these exercises but am afraid I would break my neck doing them!!
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