Swiss Ball Back Extension

Back extensions on a Swiss ball!

Your posture can make or break your image.

Swiss Ball Back Extension exercise works and strengthens your lower back and buttocks muscles. These muscles are responsible for protecting your spine; therefore, strengthening these back muscles will reduce your risk of low back injury. 

This exercise also helps you strengthens your core and improves your posture, which helps you look more confident. 

This exercise works on your back, hamstrings, shoulders and butt. It's primarily a back exercise, but the benefits spill over to the lower body such as butt and legs.

You can hold a light medicine ball to add intensity.

Exercise Table

Reps Sets Level Location
10 -12 2-3 Easy Gym or Home

How to do it:

  1. Lie on your ball face down a few feet away from a wall. Adjust your body so that your abs and thighs are on the ball. Spread your feet shoulder-width apart and anchor your feet against the wall for support.
  2. Place your hands behind your ears, and pull your shoulder blades together. 
  3. Tighten your abs and butt, and lift up your upper body using your lower back to form a straight line from head to heels. At the top, your chest should be up. 
  4. Lower your body to return to the starting position and repeat for 10 times to complete the set.


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