4.8
(74)

The Back Extension on Ball exercise, often called Swiss Ball Back Extension, is beneficial for your posture and the prevention of back injuries. This back extension exercise will develop and strengthen and will increase lower back movement. It is more often used to build on your abdominals (abs) muscles
Most people use this exercise after a workout, especially squatting or deadlifting. It helps develops the posterior chain.

The Back Extension is often the most neglected exercise, whereas it should be one of the most critical. Having strong lower back muscles will help with other exercises.

Back Extension on a ball is a perfect introduction before moving to more strenuous back extension exercise like on the bench.

Time
3-8 Minutes

Muscle Group
Erector spinae Back, Abs, Illiocostalis lumborum, Longissimus thoracis, Spinalis

Difficulty
Easy

Fitness Type
Strength

Safety Icon
  • Facebook
  • Twitter
  • Pinterest

Safety Tips

If you are having trouble or just recently got in trouble with your lower back or thigh, then consult your doctor if you can do this exercise

Skipping
  • Facebook
  • Twitter
  • Pinterest

Equipment Required

You will need a Balance Ball for this exercise. and a Yoga Mats.

Might need a fixed bench to support your weight during the exercise.

Number of Reps and/or Length of Time

Beginners

3-4 minutes
5-10 reps
2-3 second hold
2-3 sets

Intermediate

3-6 minutes
10-20 reps
3-5 second hold
2-3 sets

Advanced

4-8 minutes
20-30 reps
3-8 second hold
3-4 sets

Instructions

Step 1  Watch the instructional video, then read the following for clarification.

Step 2  Lie straight slanting on the ball, with the toes touch the floor.

Step 3  Place your fingers on the side of your head. Do not place behind your head.

Step 4  Slowly lift your torso and shoulders upwards as far as you can and hold to your level. (You may need a something fixed for hold your feet down.

This will flex your glutes, hamstrings, and lower back. Your body should be at least in a straight position.

Step 5  Slowly Lower your torso and rest for 2-4 seconds

Step 6  Repeat steps 3-4.

Make it happen and shock everyone
  • Facebook
  • Twitter
  • Pinterest

Fitness Tip

Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.

Other Exercises you may like

Ball Crunch

The Ball Crunch is 40% better than the standard crunches! Because you are doing the crunch on an unstable surface, Stability Ball, it activates more abdominal muscles by up to 40%. Not only the major abdominal muscles are activated, rectus abdominis, transverse...

Ab Slider

The Ab Slide is a great way to tone lots of different muscles. It is not as easy or simple to do as it looks. It works a lot of muscles and requires coordination. What makes the ab slider exercise moderately difficult is the amount of friction when you start the foot...

Seated Neck Stretch

One of the most common issues for people who work in offices is the tight and sore neck muscles. This standing or seated neck stretch provides people some relief, the tight and sore muscle in the shoulder, neck, and the back of the head. The standing or seat neck...

How useful was this post?

Click on a star to rate it!

Average rating 4.8 / 5. Vote count: 74

No votes so far! Be the first to rate this post.

0 Comments

Submit a Comment

Your email address will not be published. Required fields are marked *

Mind Body Soul and Heart

Get Your Daily Dose of Wellness

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!

Get Your Daily Dose of Wellness

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!

Welcome

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!

Make it happen and shock everyone

Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!

Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!

Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!

Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!

Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!

Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!

Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!

Make it happen and shock everyone

Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!

Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!

Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!

Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!

Pin It on Pinterest

Share This