How to Use Stability Ball Back Extensions for Triathlon Training

You need a strong back to participate in a triathlon -- to bike up hills and stand on your pedals, to keep good form while you're swimming and to protect yourself from injury while you're running. The stability ball provides a great way to do gentle, effective back extensions to strengthen your back.

Instructions

Difficulty: Moderate

1. Place the stability ball close to a wall. Facing away from the wall, lay across the ball. Center your weight onto your pelvis as you press your feet against the wall for stability. Keep your neck relaxed and your head in line with your spine.
2. Decide where you'd like to place your arms. The further out from your body you hold your arms, the more challenging the back extensions will be. If you're a beginner, start out by crossing your arms across your chest. A more advanced move would be to place your arms behind your head or reached out in front of you.
3. Drop your body down toward the ground. Use a slow and gentle movement. Use your abs along with your back to control this movement.
4. Raise your back slowly, lifting your body off of the ball one vertabra at a time. Keep a small natural curve in your lower back, but don't arch too much as you lift. Lift until you're back into your starting position, with the majority of your weight back onto your pelvis.
5. Repeat 12 to 15 repetitions. Rest for 30 seconds between sets. Do three or four sets every other day to strengthen your back muscles for triathlon training.