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Back Extension - Fitball

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Primary Muscles:
 
Erector Spinae (lower back)

back ext muscles

SecondaryMuscles: 
Gluteus Maximus,Hamstrings, Adductor Magnus

 Level of difficulty: (5/10)   

scale 5

 Repetitions:   
     • 10-15 Reps - General toning
   
 

 Instructions  

  • Kneel on the floor with the ball out in front of you. 
  • Slowly roll your body onto the ball into you until the ball is position under your abdomen and upper thighs.
  • Bend the front of your body over the ball. 
  • Place elbows out to the side and your hands in finger touching the side of the head 
  • Slowly lift your upper body and raise the chest away from the ball resulting in an arch in your back (hyper extension)  
  • Hold for a few seconds and return to the original position.
Teaching Points   
  • Keep elbow out to the side 
  • Exhale as you raise the upper body and inhale as you lower 
  • Keep the ball still 
  • Engage your core muscles throughout the exercise
  • If you feel yourself tipping forward take a step back
 Adaptations  
  • Widen your stance   
  • Place your feet against a wall 
 Progressions 
  •   Hold a dumbbell in your hands