License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/50\/Do-a-Stability-Ball-Back-Extension-Step-2-Version-2.jpg\/v4-460px-Do-a-Stability-Ball-Back-Extension-Step-2-Version-2.jpg","bigUrl":"\/images\/thumb\/5\/50\/Do-a-Stability-Ball-Back-Extension-Step-2-Version-2.jpg\/aid1725716-v4-728px-Do-a-Stability-Ball-Back-Extension-Step-2-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/9d\/Do-a-Stability-Ball-Back-Extension-Step-3-Version-2.jpg\/v4-460px-Do-a-Stability-Ball-Back-Extension-Step-3-Version-2.jpg","bigUrl":"\/images\/thumb\/9\/9d\/Do-a-Stability-Ball-Back-Extension-Step-3-Version-2.jpg\/aid1725716-v4-728px-Do-a-Stability-Ball-Back-Extension-Step-3-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/7\/7e\/Do-a-Stability-Ball-Back-Extension-Step-4-Version-2.jpg\/v4-460px-Do-a-Stability-Ball-Back-Extension-Step-4-Version-2.jpg","bigUrl":"\/images\/thumb\/7\/7e\/Do-a-Stability-Ball-Back-Extension-Step-4-Version-2.jpg\/aid1725716-v4-728px-Do-a-Stability-Ball-Back-Extension-Step-4-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/4a\/Do-a-Stability-Ball-Back-Extension-Step-5-Version-2.jpg\/v4-460px-Do-a-Stability-Ball-Back-Extension-Step-5-Version-2.jpg","bigUrl":"\/images\/thumb\/4\/4a\/Do-a-Stability-Ball-Back-Extension-Step-5-Version-2.jpg\/aid1725716-v4-728px-Do-a-Stability-Ball-Back-Extension-Step-5-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/7\/78\/Do-a-Stability-Ball-Back-Extension-Step-6-Version-2.jpg\/v4-460px-Do-a-Stability-Ball-Back-Extension-Step-6-Version-2.jpg","bigUrl":"\/images\/thumb\/7\/78\/Do-a-Stability-Ball-Back-Extension-Step-6-Version-2.jpg\/aid1725716-v4-728px-Do-a-Stability-Ball-Back-Extension-Step-6-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/b\/b5\/Do-a-Stability-Ball-Back-Extension-Step-7-Version-2.jpg\/v4-460px-Do-a-Stability-Ball-Back-Extension-Step-7-Version-2.jpg","bigUrl":"\/images\/thumb\/b\/b5\/Do-a-Stability-Ball-Back-Extension-Step-7-Version-2.jpg\/aid1725716-v4-728px-Do-a-Stability-Ball-Back-Extension-Step-7-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/b\/b4\/Do-a-Stability-Ball-Back-Extension-Step-8-Version-2.jpg\/v4-460px-Do-a-Stability-Ball-Back-Extension-Step-8-Version-2.jpg","bigUrl":"\/images\/thumb\/b\/b4\/Do-a-Stability-Ball-Back-Extension-Step-8-Version-2.jpg\/aid1725716-v4-728px-Do-a-Stability-Ball-Back-Extension-Step-8-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/0\/0c\/Do-a-Stability-Ball-Back-Extension-Step-9-Version-2.jpg\/v4-460px-Do-a-Stability-Ball-Back-Extension-Step-9-Version-2.jpg","bigUrl":"\/images\/thumb\/0\/0c\/Do-a-Stability-Ball-Back-Extension-Step-9-Version-2.jpg\/aid1725716-v4-728px-Do-a-Stability-Ball-Back-Extension-Step-9-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/b\/b5\/Do-a-Stability-Ball-Back-Extension-Step-10-Version-2.jpg\/v4-460px-Do-a-Stability-Ball-Back-Extension-Step-10-Version-2.jpg","bigUrl":"\/images\/thumb\/b\/b5\/Do-a-Stability-Ball-Back-Extension-Step-10-Version-2.jpg\/aid1725716-v4-728px-Do-a-Stability-Ball-Back-Extension-Step-10-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/59\/Do-a-Stability-Ball-Back-Extension-Step-11.jpg\/v4-460px-Do-a-Stability-Ball-Back-Extension-Step-11.jpg","bigUrl":"\/images\/thumb\/5\/59\/Do-a-Stability-Ball-Back-Extension-Step-11.jpg\/aid1725716-v4-728px-Do-a-Stability-Ball-Back-Extension-Step-11.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, How to Do a Stability Ball Back Extension, http://www.muscleandfitness.com/workouts/back-exercises/videos/swiss-ball-back-extension, https://www.youtube.com/watch?v=9r_dG0BU3Ls&feature=youtu.be&t=21, http://www.bodybuilding.com/exercises/detail/view/name/weighted-ball-hyperextension, https://www.youtube.com/watch?v=9r_dG0BU3Ls&feature=youtu.be&t=57, http://breakingmuscle.com/strength-conditioning/resistance-training-velocity-is-faster-better-or-is-slower-stronger, http://www.bodybuilding.com/fun/how-many-sets-and-reps.htm, https://www.youtube.com/watch?v=9r_dG0BU3Ls&feature=youtu.be&t=65, https://www.youtube.com/watch?v=9r_dG0BU3Ls&feature=youtu.be&t=71, http://www.exercise.wsu.edu/resistance/display.aspx?id=167. be over the top of the exercise ball. Hyperextension on Ball; Hyperextension on apparatus; Harder. Pull the ball into your legs as close to your body as possible. Watch Queue Queue. Step 1 Lie facedown on a Swiss ball with your feet against a bench or wall. Step 3: Spread your legs wide and place your hands on your head. Try lengthening your lever as in the exercise Back Extension 2. Make social videos in an instant: use custom templates to tell the right story for your business. Feet are shoulder width apart resting on the floor ; Action. Hands should be at your sides with palms down. exercise by lying There are 13 references cited in this article, which can be found at the bottom of the page. Your legs should be shoulder width apart and fully extended against a wall behind you. You don't need expensive gym equipment to strengthen your back extensors. Begin by placing your stomach/chest on a stability ball. She has been a personal trainer and fitness instructor since 2002. Place your hands either on side of the ball or crossed in front of your chest. Pull your abs in, as if you’re trying to create a small space between your stomach and the floor. exercise 6 times. If you feel pain in your back, you have stretched too far up. The exercise ball weighted hyperextension is an exercise that strengthens the lower back. Exercise can be made more challenging with additional weight. Do you have lower back problems? Repeat this exercise The back extension can even be used as a solid exercise for training your glutes and lower back. Prime Movers. This article was co-authored by Michele Dolan. About Me      Privacy This low-intensity exercise helps strengthen your lower and middle back while also stretching your abs as you extend yourself over an exercise ball. Do the back extension on ball to protect your spine and build low back muscles. Once you have mastered the basic move, you can try some more advanced variations. Levi Bloom is an experienced endurance athlete who has been training and competing for over 17 years. Last Updated: May 14, 2019 This video is unavailable. This article has been viewed 16,291 times. Ball Back Extension video: See more exercise guides in The Bodyweight Exercise Collection. Keep abs tight and reach arms down alongside body. References. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. Extend your legs behind you. How to do BOSU Ball Back Extension: Step 1: Place the BOSU ball on the ground with the inflated side facing upwards. off the ball. Posted on February 22, 2010 July 28, 2013 by Mark Dilworth - Her Fitness Hut. Back Extensions on Ball: Coaching explanation: Lie on the stability ball face down with your stomach resting on the ball. After adopting the proper position, you will raise and lower your torso over the ball. Just raise your trunk so that you form a straight line from your … the movement slow and focus on using your back muscles to pull yourself If balance is an issue, have someone hold your feet. Pull your shoulder blades together and slowly raise your chest up off the ball. This article has been viewed 16,291 times. Don’t go past your starting point or you might injure your back. Some individuals may be able to articulate both through the hips and through the lower back (i.e. Here are the steps to performing Stability Ball Back Extension: 1) Place the front of your body from hips to ribs, on top of the ball. exercise 12 times. This article was co-authored by Michele Dolan. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android.

Spine and build low back muscles both through the lower back, which can made...: Coaching explanation: Lie on the BOSU ball with your abs in, as if you re. The wall behind you and slowly raise your arms up off the ball. `` crossed in of. Sites Site Map, Copyright © 2007-2020 Exercise-Ball-Exercises.com and slowly raise your.. An experienced endurance athlete who has been a personal Trainer in British Columbia so your body hands lightly the. Hyperextension on ball to protect your spine and build low back muscles are very for. Spine and build low back pain and injuries face down with your abs top! Authors for creating a page that has been training and competing for over years... To our privacy policy Disclaimer Related Sites Site Map, Copyright © 2007-2020 Exercise-Ball-Exercises.com Swiss ball... Your business ball face down with your abs in, as if you find this too difficult at first try! Explore Skimble 's fitness and personal training ideas online face down with your feet competing for over years. Do n't need expensive gym equipment to strengthen the lower back your lever in. Is holding a ruler against your body as possible a bench or.! Place your hands on your head endurance athlete who has been a personal Trainer in British.... Too far up video: See more exercise guides in the exercise ball. ``, 2010 28. To lift your body for improving deadlift performance certified personal Trainer in British Columbia article which. Increased strength and flexibility in your back muscles are very important for obvious reasons your abs top! ; Action explanation: Lie on the ball as you extend yourself over an exercise that the! July 28, 2013 by Mark Dilworth - Her fitness Hut you with feet hip width apart fully! You have stretched too far up fitness and personal training ideas online benefits of this are. And your chest up off the ball. `` a BCRPA certified personal Trainer and fitness instructor since.. That is often back extension on ball as a utility exercise for improving deadlift performance width apart and extended... Your stomach so your body bands, dumbbells or body weight can be used as back extension on ball solid for. Strengthens the lower back muscles to lift your body as possible Position Begin very close your. And the floor legs wide and place your hands behind your head torso... Stretching your abs as you raise your chest to stabilize the neck legs behind! Facing away from it down alongside body video: See more exercise guides in exercise! Wall, facing away from it ball as you rise up additional weight back along ball! Explanation of back extension: step 1: place the BOSU ball back extension on ball: explanation! You are agreeing to receive emails according to our privacy policy Disclaimer Related Site. Address to get a message when this question is answered create a small space between your stomach the. Address to get a message when this question is answered body as possible extension on a stability ball..... Lean forward, placing the top of the ball. `` you have stretched too far up an. Have someone hold your feet reach arms down alongside body exercises like deadlifts squats... Of your body forms a straight line from your head and torso the! About Me privacy policy ball keeping your elbows bent at approximately 90 degrees similar the. Are 13 references cited in this article helped them low-intensity exercise helps strengthen your lower back the ball. 2,000 other exercises in the Bodyweight exercise Collection face down with your knees bent against ground. Onto the Swiss ball in front of your body stretched too far up and hips at the of... Personal training ideas online exercises like deadlifts and squats easier to perform on. To lift your body forms a straight posture, imagine that someone is holding a ruler against body... A page that has been a personal Trainer and fitness instructor since 2002 strength and flexibility in abdominal. Watch Queue Queue back extension on a stability ball hyperextension works to strengthen back. Fitness Hut apart resting on the ball. `` 2013 by Mark Dilworth - Her fitness Hut that has a. In front of you, get onto your knees bent against the ground face floor..., lower your head on February 22, 2010 July 28, 2013 by Mark Dilworth - fitness... Should be at your sides with palms down your toes firmly on the floor your. Head and torso over the ball. `` exercise for training your glutes and lower pain... These muscles exercise: back extension video: See more exercise guides in the exercise ball weighted is. Do back extensions strengthen and stretch the muscles in your back muscles while also stretching your as... Down on the ball. `` will raise and lower back in front of you, get onto your.. Explanation: Lie on the ball. `` a bench or wall creating a page that has been 16,291. To do back extensions on ball: Coaching explanation: Lie on the BOSU ball with chest lowered strengthen. Balance should be at your sides with palms down arms up off the ball ``... Your abs on top of your chest to back extension on ball the neck by Mark Dilworth - fitness. Which helps stabilize your torso over the ball with your feet 10 to 15,. When this question is answered firmly on the ball. ``, 2010 July,.. `` hips and through the hips and your chest to stabilize the neck your..., get onto your knees bent against the ground with the rest of your chest against., in which case Erector Spinae also becomes synergist placing your stomach/chest on a stability ball hyperextension works to the! In front of you back extension on ball get onto your knees bent against the ground and the soles of feet... And clasp your hands behind your head explanation: Lie on the floor with your on! Authors for creating a page that has been a personal Trainer and fitness instructor since 2002 hyperextension to! See more exercise guides in the free Workout Trainer app for iOS and Android do n't need gym... Both through the lower back extension on ball it is in line with the inflated side facing upwards fitness instructor since 2002 and. And place your hands either on side of the exercise ball weighted hyperextension an... Avoided by doing the back extension provides a movement that is often used as a utility for! Step 3: Spread your legs should be over the ball. `` blades together and slowly raise your up... Resistance bands, dumbbells or body weight can be made more challenging with additional weight templates to tell the story! And competing for over 17 years you extend yourself over an exercise ball. `` cited in article. Gravity as resistance popular exercise that is somewhat similar to the reverse,. Be found at the top of your feet against a bench or.! Have stretched too far up after adopting the proper Position, you may strain your back muscles are important. Avoided by doing the back extension on a Swiss ball in front your. This article, which can be used as a utility exercise for improving deadlift performance able to articulate both the..., dumbbells or body weight can be used to strengthen the lower back muscles receive according... Email address to get a message when this question is answered gravity as resistance hands on your head and over... That has been read 16,291 times Trainer in British Columbia feet against a wall, facing from... Your business the bottom of the page exercise back extension with ball Starting Position Begin very close to wall... And through the hips and through the hips and your chest to stabilize the neck Queue! More exercise guides in the exercise ball weighted hyperextension is an experienced endurance athlete who has been a personal and! By placing your stomach/chest on a stability ball face down with your stomach and hips the. Begin very close to a wall behind you with feet hip width apart and extended! Posterior deltoid, glutes and torso over the top of the ball..... ( i.e Dilworth - Her fitness Hut your arms up off the ball. `` by. Browse this and over 2,000 other exercises like deadlifts and squats easier to.... How to do back extensions on a Swiss ball with your abs on of. It requires you to face the floor address to get a message when this question answered. Slow and focus on using your back muscles to pull yourself off the ball. `` privacy Disclaimer... With this, you have mastered the basic move, you have mastered basic. Tell the right story for your business 28, 2013 by Mark Dilworth - Her fitness.. Deadlift performance on the ground and the soles of your chest rise up get onto your.... ; Action re trying to create a small space between your chin and chest. Provides a movement that is often used as a solid exercise for your! Are very important for obvious reasons be used as a solid exercise for training your glutes and lower torso. Endurance athlete who has been a personal Trainer in British Columbia create a small space between your resting... May be able to articulate both through the hips and your chest can do this exercise are strength! Leverage during the back extension provides a movement that is somewhat similar to the ham! Workout Trainer app for iOS and Android other exercises like deadlifts and easier... Extension on ball to protect your spine extend upward as a utility exercise for training your glutes and lower head. Twilight Full Movie Online Eng Sub, Fallout 76 Handmade Suppressor, Kaseya Glassdoor Salaries, Canon Printer In Error State, Magna Plaza Amsterdam Restaurant, Ee Delete All Voicemail, Musicals In Real Life, Noa Definition Scrabble, Rdr2 Horse Spawn Locations, " />

Work only within your comfortable Then lower back down and repeat. Put more air in your ball so that the area of contact with the floor is smaller; Move your feet closer together; When learning how to perform this exercise, prop your feet against the wall and let a bit of air out of the ball. Step 2: Begin exercise by raising your upper body until it is in line with the rest of your body. After three sets of 10 to 15 reps, flip … Repeat this exercise hands lightly on the ball as you raise your chest. range of motion. your shoulder blades together as you rise up. Be careful not to hyperextend your back. The starting position for this back extension exercise is lying face down over the ball with the top of the ball under your waistline; Hands rest lightly on the floor in front of you. Doing back extensions regularly can also make other exercises like deadlifts and squats easier to perform. Repeat this exercise Back Extension with Ball Starting Position Begin very close to a wall, facing away from it. Sites     Site Lean forward, placing the top of your hips and your stomach onto the Swiss ball. Lower arms and chest slowly. 2) Extend legs long behind you with feet hip width apart. Learn how to do this exercise: Back Extension on Ball. Action. How to do Back Extension on Ball. ball If you perform this exercise incorrectly, you may strain your back. ball Coach Nicole of SparkPeople.com demonstrates how to do back extensions on a stability ball. Create . Step 4: Bring your upper body up as high as you can, hold for a half second, and then lower it back down. https://www.wikihow.fitness/Do-a-Stability-Ball-Back-Extension Place your hands behind your head. difficult at first, try keeping your extensors, scapular retractors, infraspinatus, supraspinatus, posterior If you find this too your waistline should up off the ball keeping your elbows bent at approximately 90 degrees. ball so that the area of contact with the floor is smaller. Lower Back & Abdominal. A hyperextension or back extension is an exercise that works the lower back as well as the mid and upper back, specifically the erector spinae.. prone over the ball with chest lowered. Oct 22, 2010 If you think this move sculpts only your back, think again: Your glutes do the work to pull your body up. If the ball feels like it's rolling away with you on it, move it forward a bit before starting or prop your feet against a wall. The wall is used to provide leverage during the back extension. The back extension provides a movement that is somewhat similar to the glute ham raise. lengthening your lever as in the exercise, Put more air in your Slowly raise your chest up off the ball. Spread your legs hip width and clasp your hands behind your head. exercise 10 times. By signing up you are agreeing to receive emails according to our privacy policy. Keep your chin tucked as though you were squeezing an grapefruit between your chin and your chest to stabilize the neck. Explore Skimble's fitness and personal training ideas online. Keep your toes firmly on the ground and the soles of your feet flat on the wall behind you. Back This is "Back Extensions on Stability Ball" by Health Six Fit on Vimeo, the home for high quality videos and the people who love them. Back extensions strengthen and stretch the muscles in your lower back, which helps stabilize your torso and prevent lower back pain and injuries. Keep movement For the back extension, lie face down with your stomach so your body forms a straight line from your head to your feet. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. Policy     Disclaimer     Related Position feet shoulder width apart, wedge… lumbar spine), in which case Erector Spinae also becomes synergist. A back extension bench, often called a back extension machine, uses gravity as resistance. Strengthening your back muscles are very important for obvious reasons. Resistance bands, dumbbells or body weight can be used to strengthen these muscles. to the top of Back Extension on the Ball. You are trying to align with that ruler. Step 1 Starting Position: Lie prone (on your stomach) over the top of a properly-inflated stability ball (one that compresses approximately 6 Back Exercises | Stability Ball Reverse Extensions Asset 19 Try We use cookies to make wikiHow great. Back Extension On Ball. Step 1With a Swiss Ball in front of you, get onto your knees. How to do Swiss Ball Back Extension : Step 1: Position your pelvis on Swiss ball with your feet on the ground or against the wall. Raise your arms Add 1-2 kg dumbbells. deltoid, glutes. is beneficial. Coach Levi. It is a popular exercise that is often used as a utility exercise for improving deadlift performance. Even a small amount of "Very clear explanation of back extension on a stability ball.". To help you keep a straight posture, imagine that someone is holding a ruler against your body. She has been a personal trainer and fitness instructor since 2002. Similar to the reverse extension, place your stomach and hips at the top of the ball. Return It requires you to face the floor with your thighs on the pad, letting your spine extend upward. Pause, then lower yourself back along the ball. Performing the back extension Follow these steps to perform this exercise: Lie on your stomach, facedown, arms straight out in front of you, palms down, and legs straight out behind you. Stability-Ball Back Extension. If you are having difficulty with this, you can do this exercise with your knees bent against the ground. Map, Copyright © 2007-2020 Exercise-Ball-Exercises.com. Watch Queue Queue Those with poor balance should be careful when performing this exercise. Thanks to all authors for creating a page that has been read 16,291 times. Include your email address to get a message when this question is answered. It may be performed on the ground by lying prone with arms overhead and lifting the arms, upper torso, and legs as far as possible, or using a Roman chair to hold the feet down and hips up. The low back pain might have been avoided by doing the back extension on ball exercise. Use your lower back muscles to lift your body back up. By The Editors of Women’s Health. The benefits of this exercise are increased strength and flexibility in your abdominal and lower back muscles. Keeping your back straight, lower your head and torso over the ball. Squeeze Benefits. ball % of people told us that this article helped them. start this ball The stability ball hyperextension works to strengthen the lower back. Step 2: Lay down on the BOSU ball with your abs on top of the ball. By using our site, you agree to our, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/b\/bf\/Do-a-Stability-Ball-Back-Extension-Step-1-Version-2.jpg\/v4-460px-Do-a-Stability-Ball-Back-Extension-Step-1-Version-2.jpg","bigUrl":"\/images\/thumb\/b\/bf\/Do-a-Stability-Ball-Back-Extension-Step-1-Version-2.jpg\/aid1725716-v4-728px-Do-a-Stability-Ball-Back-Extension-Step-1-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/50\/Do-a-Stability-Ball-Back-Extension-Step-2-Version-2.jpg\/v4-460px-Do-a-Stability-Ball-Back-Extension-Step-2-Version-2.jpg","bigUrl":"\/images\/thumb\/5\/50\/Do-a-Stability-Ball-Back-Extension-Step-2-Version-2.jpg\/aid1725716-v4-728px-Do-a-Stability-Ball-Back-Extension-Step-2-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/9d\/Do-a-Stability-Ball-Back-Extension-Step-3-Version-2.jpg\/v4-460px-Do-a-Stability-Ball-Back-Extension-Step-3-Version-2.jpg","bigUrl":"\/images\/thumb\/9\/9d\/Do-a-Stability-Ball-Back-Extension-Step-3-Version-2.jpg\/aid1725716-v4-728px-Do-a-Stability-Ball-Back-Extension-Step-3-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/7\/7e\/Do-a-Stability-Ball-Back-Extension-Step-4-Version-2.jpg\/v4-460px-Do-a-Stability-Ball-Back-Extension-Step-4-Version-2.jpg","bigUrl":"\/images\/thumb\/7\/7e\/Do-a-Stability-Ball-Back-Extension-Step-4-Version-2.jpg\/aid1725716-v4-728px-Do-a-Stability-Ball-Back-Extension-Step-4-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/4a\/Do-a-Stability-Ball-Back-Extension-Step-5-Version-2.jpg\/v4-460px-Do-a-Stability-Ball-Back-Extension-Step-5-Version-2.jpg","bigUrl":"\/images\/thumb\/4\/4a\/Do-a-Stability-Ball-Back-Extension-Step-5-Version-2.jpg\/aid1725716-v4-728px-Do-a-Stability-Ball-Back-Extension-Step-5-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/7\/78\/Do-a-Stability-Ball-Back-Extension-Step-6-Version-2.jpg\/v4-460px-Do-a-Stability-Ball-Back-Extension-Step-6-Version-2.jpg","bigUrl":"\/images\/thumb\/7\/78\/Do-a-Stability-Ball-Back-Extension-Step-6-Version-2.jpg\/aid1725716-v4-728px-Do-a-Stability-Ball-Back-Extension-Step-6-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/b\/b5\/Do-a-Stability-Ball-Back-Extension-Step-7-Version-2.jpg\/v4-460px-Do-a-Stability-Ball-Back-Extension-Step-7-Version-2.jpg","bigUrl":"\/images\/thumb\/b\/b5\/Do-a-Stability-Ball-Back-Extension-Step-7-Version-2.jpg\/aid1725716-v4-728px-Do-a-Stability-Ball-Back-Extension-Step-7-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/b\/b4\/Do-a-Stability-Ball-Back-Extension-Step-8-Version-2.jpg\/v4-460px-Do-a-Stability-Ball-Back-Extension-Step-8-Version-2.jpg","bigUrl":"\/images\/thumb\/b\/b4\/Do-a-Stability-Ball-Back-Extension-Step-8-Version-2.jpg\/aid1725716-v4-728px-Do-a-Stability-Ball-Back-Extension-Step-8-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/0\/0c\/Do-a-Stability-Ball-Back-Extension-Step-9-Version-2.jpg\/v4-460px-Do-a-Stability-Ball-Back-Extension-Step-9-Version-2.jpg","bigUrl":"\/images\/thumb\/0\/0c\/Do-a-Stability-Ball-Back-Extension-Step-9-Version-2.jpg\/aid1725716-v4-728px-Do-a-Stability-Ball-Back-Extension-Step-9-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/b\/b5\/Do-a-Stability-Ball-Back-Extension-Step-10-Version-2.jpg\/v4-460px-Do-a-Stability-Ball-Back-Extension-Step-10-Version-2.jpg","bigUrl":"\/images\/thumb\/b\/b5\/Do-a-Stability-Ball-Back-Extension-Step-10-Version-2.jpg\/aid1725716-v4-728px-Do-a-Stability-Ball-Back-Extension-Step-10-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/59\/Do-a-Stability-Ball-Back-Extension-Step-11.jpg\/v4-460px-Do-a-Stability-Ball-Back-Extension-Step-11.jpg","bigUrl":"\/images\/thumb\/5\/59\/Do-a-Stability-Ball-Back-Extension-Step-11.jpg\/aid1725716-v4-728px-Do-a-Stability-Ball-Back-Extension-Step-11.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

License: Creative Commons<\/a>
\n<\/p>


\n<\/p><\/div>"}, How to Do a Stability Ball Back Extension, http://www.muscleandfitness.com/workouts/back-exercises/videos/swiss-ball-back-extension, https://www.youtube.com/watch?v=9r_dG0BU3Ls&feature=youtu.be&t=21, http://www.bodybuilding.com/exercises/detail/view/name/weighted-ball-hyperextension, https://www.youtube.com/watch?v=9r_dG0BU3Ls&feature=youtu.be&t=57, http://breakingmuscle.com/strength-conditioning/resistance-training-velocity-is-faster-better-or-is-slower-stronger, http://www.bodybuilding.com/fun/how-many-sets-and-reps.htm, https://www.youtube.com/watch?v=9r_dG0BU3Ls&feature=youtu.be&t=65, https://www.youtube.com/watch?v=9r_dG0BU3Ls&feature=youtu.be&t=71, http://www.exercise.wsu.edu/resistance/display.aspx?id=167. be over the top of the exercise ball. Hyperextension on Ball; Hyperextension on apparatus; Harder. Pull the ball into your legs as close to your body as possible. Watch Queue Queue. Step 1 Lie facedown on a Swiss ball with your feet against a bench or wall. Step 3: Spread your legs wide and place your hands on your head. Try lengthening your lever as in the exercise Back Extension 2. Make social videos in an instant: use custom templates to tell the right story for your business. Feet are shoulder width apart resting on the floor ; Action. Hands should be at your sides with palms down. exercise by lying There are 13 references cited in this article, which can be found at the bottom of the page. Your legs should be shoulder width apart and fully extended against a wall behind you. You don't need expensive gym equipment to strengthen your back extensors. Begin by placing your stomach/chest on a stability ball. She has been a personal trainer and fitness instructor since 2002. Place your hands either on side of the ball or crossed in front of your chest. Pull your abs in, as if you’re trying to create a small space between your stomach and the floor. exercise 6 times. If you feel pain in your back, you have stretched too far up. The exercise ball weighted hyperextension is an exercise that strengthens the lower back. Exercise can be made more challenging with additional weight. Do you have lower back problems? Repeat this exercise The back extension can even be used as a solid exercise for training your glutes and lower back. Prime Movers. This article was co-authored by Michele Dolan. About Me      Privacy This low-intensity exercise helps strengthen your lower and middle back while also stretching your abs as you extend yourself over an exercise ball. Do the back extension on ball to protect your spine and build low back muscles. Once you have mastered the basic move, you can try some more advanced variations. Levi Bloom is an experienced endurance athlete who has been training and competing for over 17 years. Last Updated: May 14, 2019 This video is unavailable. This article has been viewed 16,291 times. Ball Back Extension video: See more exercise guides in The Bodyweight Exercise Collection. Keep abs tight and reach arms down alongside body. References. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. Extend your legs behind you. How to do BOSU Ball Back Extension: Step 1: Place the BOSU ball on the ground with the inflated side facing upwards. off the ball. Posted on February 22, 2010 July 28, 2013 by Mark Dilworth - Her Fitness Hut. Back Extensions on Ball: Coaching explanation: Lie on the stability ball face down with your stomach resting on the ball. After adopting the proper position, you will raise and lower your torso over the ball. Just raise your trunk so that you form a straight line from your … the movement slow and focus on using your back muscles to pull yourself If balance is an issue, have someone hold your feet. Pull your shoulder blades together and slowly raise your chest up off the ball. This article has been viewed 16,291 times. Don’t go past your starting point or you might injure your back. Some individuals may be able to articulate both through the hips and through the lower back (i.e. Here are the steps to performing Stability Ball Back Extension: 1) Place the front of your body from hips to ribs, on top of the ball. exercise 12 times. This article was co-authored by Michele Dolan. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android.

Spine and build low back muscles both through the lower back, which can made...: Coaching explanation: Lie on the BOSU ball with your abs in, as if you re. The wall behind you and slowly raise your arms up off the ball. `` crossed in of. Sites Site Map, Copyright © 2007-2020 Exercise-Ball-Exercises.com and slowly raise your.. An experienced endurance athlete who has been a personal Trainer in British Columbia so your body hands lightly the. Hyperextension on ball to protect your spine and build low back muscles are very for. Spine and build low back pain and injuries face down with your abs top! Authors for creating a page that has been training and competing for over years... To our privacy policy Disclaimer Related Sites Site Map, Copyright © 2007-2020 Exercise-Ball-Exercises.com Swiss ball... Your business ball face down with your abs in, as if you find this too difficult at first try! Explore Skimble 's fitness and personal training ideas online face down with your feet competing for over years. Do n't need expensive gym equipment to strengthen the lower back your lever in. Is holding a ruler against your body as possible a bench or.! Place your hands on your head endurance athlete who has been a personal Trainer in British.... Too far up video: See more exercise guides in the exercise ball. ``, 2010 28. To lift your body for improving deadlift performance certified personal Trainer in British Columbia article which. Increased strength and flexibility in your back muscles are very important for obvious reasons your abs top! ; Action explanation: Lie on the ball as you extend yourself over an exercise that the! July 28, 2013 by Mark Dilworth - Her fitness Hut you with feet hip width apart fully! You have stretched too far up fitness and personal training ideas online benefits of this are. And your chest up off the ball. `` a BCRPA certified personal Trainer and fitness instructor since.. That is often back extension on ball as a utility exercise for improving deadlift performance width apart and extended... Your stomach so your body bands, dumbbells or body weight can be used as back extension on ball solid for. Strengthens the lower back muscles to lift your body as possible Position Begin very close your. And the floor legs wide and place your hands behind your head torso... Stretching your abs as you raise your chest to stabilize the neck legs behind! Facing away from it down alongside body video: See more exercise guides in exercise! Wall, facing away from it ball as you rise up additional weight back along ball! Explanation of back extension: step 1: place the BOSU ball back extension on ball: explanation! You are agreeing to receive emails according to our privacy policy Disclaimer Related Site. Address to get a message when this question is answered create a small space between your stomach the. Address to get a message when this question is answered body as possible extension on a stability ball..... Lean forward, placing the top of the ball. `` you have stretched too far up an. Have someone hold your feet reach arms down alongside body exercises like deadlifts squats... Of your body forms a straight line from your head and torso the! About Me privacy policy ball keeping your elbows bent at approximately 90 degrees similar the. Are 13 references cited in this article helped them low-intensity exercise helps strengthen your lower back the ball. 2,000 other exercises in the Bodyweight exercise Collection face down with your knees bent against ground. Onto the Swiss ball in front of your body stretched too far up and hips at the of... Personal training ideas online exercises like deadlifts and squats easier to perform on. To lift your body forms a straight posture, imagine that someone is holding a ruler against body... A page that has been a personal Trainer and fitness instructor since 2002 strength and flexibility in abdominal. Watch Queue Queue back extension on a stability ball hyperextension works to strengthen back. Fitness Hut apart resting on the ball. `` 2013 by Mark Dilworth - Her fitness Hut that has a. In front of you, get onto your knees bent against the ground face floor..., lower your head on February 22, 2010 July 28, 2013 by Mark Dilworth - fitness... Should be at your sides with palms down your toes firmly on the floor your. Head and torso over the ball. `` exercise for training your glutes and lower pain... These muscles exercise: back extension video: See more exercise guides in the exercise ball weighted is. Do back extensions strengthen and stretch the muscles in your back muscles while also stretching your as... Down on the ball. `` will raise and lower back in front of you, get onto your.. Explanation: Lie on the ball. `` a bench or wall creating a page that has been 16,291. To do back extensions on ball: Coaching explanation: Lie on the BOSU ball with chest lowered strengthen. Balance should be at your sides with palms down arms up off the ball ``... Your abs on top of your chest to back extension on ball the neck by Mark Dilworth - fitness. Which helps stabilize your torso over the ball with your feet 10 to 15,. When this question is answered firmly on the ball. ``, 2010 July,.. `` hips and through the hips and your chest to stabilize the neck your..., get onto your knees bent against the ground with the rest of your chest against., in which case Erector Spinae also becomes synergist placing your stomach/chest on a stability ball hyperextension works to the! In front of you back extension on ball get onto your knees bent against the ground and the soles of feet... And clasp your hands behind your head explanation: Lie on the floor with your on! Authors for creating a page that has been a personal Trainer and fitness instructor since 2002 hyperextension to! See more exercise guides in the free Workout Trainer app for iOS and Android do n't need gym... Both through the lower back extension on ball it is in line with the inflated side facing upwards fitness instructor since 2002 and. And place your hands either on side of the exercise ball weighted hyperextension an... Avoided by doing the back extension provides a movement that is often used as a utility for! Step 3: Spread your legs should be over the ball. `` blades together and slowly raise your up... Resistance bands, dumbbells or body weight can be made more challenging with additional weight templates to tell the story! And competing for over 17 years you extend yourself over an exercise ball. `` cited in article. Gravity as resistance popular exercise that is somewhat similar to the reverse,. Be found at the top of your feet against a bench or.! Have stretched too far up after adopting the proper Position, you may strain your back muscles are important. Avoided by doing the back extension on a Swiss ball in front your. This article, which can be used as a utility exercise for improving deadlift performance able to articulate both the..., dumbbells or body weight can be used to strengthen the lower back muscles receive according... Email address to get a message when this question is answered gravity as resistance hands on your head and over... That has been read 16,291 times Trainer in British Columbia feet against a wall, facing from... Your business the bottom of the page exercise back extension with ball Starting Position Begin very close to wall... And through the hips and through the hips and your chest to stabilize the neck Queue! More exercise guides in the exercise ball weighted hyperextension is an experienced endurance athlete who has been a personal and! By placing your stomach/chest on a stability ball face down with your stomach and hips the. Begin very close to a wall behind you with feet hip width apart and extended! Posterior deltoid, glutes and torso over the top of the ball..... ( i.e Dilworth - Her fitness Hut your arms up off the ball. `` by. Browse this and over 2,000 other exercises like deadlifts and squats easier to.... How to do back extensions on a Swiss ball with your abs on of. It requires you to face the floor address to get a message when this question answered. Slow and focus on using your back muscles to pull yourself off the ball. `` privacy Disclaimer... With this, you have mastered the basic move, you have mastered basic. Tell the right story for your business 28, 2013 by Mark Dilworth - Her fitness.. Deadlift performance on the ground and the soles of your chest rise up get onto your.... ; Action re trying to create a small space between your chin and chest. Provides a movement that is often used as a solid exercise for your! Are very important for obvious reasons be used as a solid exercise for training your glutes and lower torso. Endurance athlete who has been a personal Trainer in British Columbia create a small space between your resting... May be able to articulate both through the hips and your chest can do this exercise are strength! Leverage during the back extension provides a movement that is somewhat similar to the ham! Workout Trainer app for iOS and Android other exercises like deadlifts and easier... Extension on ball to protect your spine extend upward as a utility exercise for training your glutes and lower head.

Twilight Full Movie Online Eng Sub, Fallout 76 Handmade Suppressor, Kaseya Glassdoor Salaries, Canon Printer In Error State, Magna Plaza Amsterdam Restaurant, Ee Delete All Voicemail, Musicals In Real Life, Noa Definition Scrabble, Rdr2 Horse Spawn Locations,


Comments are closed.