Beginner
EXERCISE BALL BACK EXTENSION WITH HANDS BEHIND HEAD
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.
2
Step:2 Position your feet against a wall or other stable surface for support.
3
Step:3 Cross your arms behind your head, with your hands touching the back of your head.
4
Step:4 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 hips.
5
Step:5 Pause for a moment at the top of the movement, then slowly lower your upper body back down to the starting position.
6
Step:6 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
