Beginner
EXERCISE BALL BACK EXTENSION WITH ROTATION
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 Start by lying face down on the stability ball with your hips resting on the ball and your feet firmly planted on the ground.
2
Step:2 Place your hands behind your head or cross them over your chest.
3
Step:3 Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your heels.
4
Step:4 Pause for a moment at the top, then slowly rotate your torso to one side, keeping your hips and legs stable.
5
Step:5 Return to the center and repeat the rotation to the other side.
6
Step:6 Lower your upper body back down to the starting position and 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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