Beginner
EXERCISE BALL BACK EXTENSION WITH ARMS EXTENDED
Back
Body Part
Spine
Target Muscle
Stability ball
Equipment
Beginner
Difficulty
Target Muscles
Spine
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Place the stability ball on the ground and lie face down on top of it, with your hips resting on the ball and your feet against a wall for stability.
2
Step:2 Extend your arms straight out in front of you, with your palms facing down.
3
Step:3 Engage your core and slowly lift your upper body off the ball, keeping your back straight and your neck in line with your spine.
4
Step:4 Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
5
Step:5 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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