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The following exercise incorporate an exercise ball or swiss ball and target the back muscles. Use the quick links below to access the desired exercise:

Exercise

 Part of the body worked Difficulty level (out of 10) 
Back Extension Strengthens the lower back muscles scale 5  5/10
Supermans Strengthens the lower back muscles scale 5  5/10
Reverse Extension Strengthens the lower back muscles scale 3  3/10

Seated Row

Strengther the Upper back muscles scale 3  3/10


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 

Superman ftball 


Primary Muscles:
 
Erector Spinae (lower back)

superman 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 
  • Place your arms outstretched in front of you with the hands placed beneath the shoulders on the floor 
  • Lift your right arm off the ground out in front of you and at the same time lift the right leg off the ground 
  • Hold the position momentarily and then gently lower back the starting position. 
  • Repeat with the left arm and right leg  
Teaching Points   
  • Exhale as you raise the arm and leg and inhale as you lower 
  • Move the arm and leg at the same time 
  • Visualize you body as straight line when limbs are raised off the ground 
  • Keep the movement slow and controlled 
  • Engage core muscles throughout 
  • Keep pelvis stable and even (don't lean the body to the side) 
 Adaptations   
  • Widen your stance   
  • Place your feet against a wall  
 Progressions   
  •   Hold a dumbbell in each hands 

 


Primary Muscles:
 
Erector Spinae (lower back)

back ext muscles

SecondaryMuscles: 
Gluteus Maximus,

  Difficulty Level: (3/10)   

scale 3

 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 reach a press-up like position with your hands slightly wider than shoulder width part. 
  • The ball should be position so that your hips and stomach are resting on top 
  • Keeping your legs straight, gently raise the legs until a stretch is felt in the lower back 
  • Momentarily pause and then lower the legs back the starting position  

Teaching Points 

  • Keep the upper body still and do not lower towards the floor 
  • Keep the legs straight 
  • Breath out as your raise the legs and inhale as you lower 

DB Seated Row Ball 


Primary Muscles:
 
Lat Dorsi, Rhomboids, Biceps


Secondary Muscles:
 
Trapezius, Rotator Cuff, Posterior Deltoids, Serratus Anterior, Rectus Abs, Transverse Abs


Level of Difficulty:
 (3/10)  

scale 3

Repetitions:                                            ___     1  0-15 Reps -General toning

 Instructions   
  • Sit yourself on the ball so that your feet are directly below your knees and your back is upight. 
  • The feet should be shoulder width apart. 
  • Hold a couple of dumbbells in each hand raise your arms infront of you level with your chest 
  • When ready, bring your hands toward the chest bending at the elbow 
  • Squeeze the shoulder blades together as your elbows come past the line of the spine 
  • Extend the arms to prepare for the next repetition  
Teaching Points  
  • Breath out as draw the arms back and breath in as you extend the arms
  • Keep your back upright  
  • Engage your core muscles throughout 

 

 Adaptations  
  • Alternate your arms 
  • Widen your stance 
  • Decrease range of movement  
  • Decrease weight  
 Progressions  
  • Bring your feet closer together 
  • Take one leg off the ball 
  • Increase weight 
  • Decrease repetition speed 

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