Low-back Hyperextensions on the Swiss Ball

Preparation: Kneel in front of the wall with feet far apart and against the wall. Hold exercise ball up against the front of your thighs and lie with your stomach on top of it. Allow your upper body to hang down slightly. Flatten heels up against the wall as you simultaneously raise your knees off the floor and straighten them. Place the hands clasped and palms up on lower back.

Execution: Exhale as you pull your upper body up as far as you comfortably can to an upright position. Inhale as you return back down to the starting position. Repeat for the desired amount of reps.

Variations: This exercise has a great progression. You may begin with hands on butt. Progress to hands at chest. Next progress to hands at temples or ears. And finally you may hold a weight just under chin for added resistance.

HEREIN LIES THE CHALLENGE: Keep your form strict! No cheating on this exercise.

TIP: Avoid arching your back at the top. Stop and pause when upper body is in a straight line with your butt and legs. Slowly return to starting position and repeat for desired amount of reps.

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Tags:

• Lower back exercise
• low back exercise
• core exercise
• core strengthening
• health
• fitness
• exercise