How to Do
How to Do Back Extension on Stability Ball With Knees Off the Floor
Be sure to maintain proper posture throughout the entire movement to prevent unneeded stress. Keep your shoulder blades retracted slightly, maintain good stability in your core during the entire movement, and keep your spine in natural alignment.
Beginning
Beginning Back Extension on Stability Ball
1. Lie facedown on a stability ball with your hands behind your head and your feet against anything solid.
2. Squeeze your glutes and elevate your torso to form a straight line with your body.
3. Hold for a second or two. Slowly return to the beginning.
Movement
Back Extensions on Stability Ball Movement
1. Kneel on the floor slowly and lean your hips securely onto the stability ball.
2. Hug the stability ball with your hands on each side for extra support and lift your knees off the floor.
3. Begin the exercise by first tightening your glutes, keeping your chin tucked in for proper spine alignment, and extend your back as illustrated below.
4. Lower slowly back into the starting position, making sure to keep the stability ball still the entire movement.
Benefits
Back Extensions on Stability Ball Benefits
Gravity acts as resistance in a back extension bench, often known as a back extension machine. It requires you to stand with your thighs on the pad, facing the floor, and allowing your spine to rise upward.
Exercise Aliases
Hyperextension, Hyperextensions, Stability Ball Exercises, Ball Back Extension, Stability Ball Workout.
