Things You'll Need:
- One physio ball. The smaller 45 cm balls are easier to work with. You can use a large ball as well, it just makes the exercises more challenging.
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Step 1
Start by kneeling on the floor. Put your feet up against a wall or firm surface to help stabilize yourself.
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Step 2
Put the physio ball under your hips and against your thighs. The mistake most people make is lying on the ball with the stomach and/or chest. Your hips and thighs should be the only thing touching the ball at this point.
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Step 3
Lean into the ball with your hip bones. Clasp your hands behind your head.
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Step 4
Without moving the ball inhale and lower down and let your body round over the ball. Then exhale, tighten the abdominal and back muscles and lift yourself back up so just your hips are against the ball.
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Step 5
Repeat eight to twelve times.
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Step 6
Back extension exercise knees upFor a harder variation, repeat the above instructions but this time your knees are off the floor. Keep your feet against the wall to stabilize yourself. Repeat eight to twelve times.
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Step 1
Repeat the above instruction with either the knees on or off the floor. Having the knees off the floor is more advanced.
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Step 2
Instead of clasping your hands behind your head, extend them out overhead with the palms facing each other. Keep the arms still as you lift up and down off the ball.
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Step 3
Repeat eight to twelve times.
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Step 1
Add weights to this movement. Be very careful if you have any back sensitivities.
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Step 2
Repeat the above instructions, but instead of clasping your hands behind your head, hold a barbell in your arms and across your chest.
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Step 3
Keep the weight tight into your body as you lift up and down .







