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Back Extension With Mini Ball

Strengthens the muscles of the lower back and back of the arms (triceps)

Equipment
Exercise mat and a ball (options: child's plastic ball, sports ball like a volleyball, etc.)

Exercise Technique

• Lie face down on an exercise mat. Hold a rubber ball behind you with elbows bent. Extend and lift your spine slightly, enough to keep your face off the floor. This is your starting position.
• Contract your lower back and lift your upper body as you simultaneously extend your arms behind you.
• Return to starting position.

Performance tips

• Always lengthen your spine before contracting your lower back muscles.
• Keep your eyes looking down so that your neck stays in line with your spine.

Repetitions
Do it 5-10 times

Go to Common Exercises...