How to Do a Back Extension Core Exercise

The word "core" describes the 29 muscles that make up the abdominals, pelvis, hips and back. Strengthening the core has many benefits, including a reduced risk of low back pain and injuries, enhanced athletic performance, and a flat, toned mid-section. Back extension core exercises specifically target the Erector spinae muscles, which support the spine.

Things You'll Need

• Mat or towel

Instructions

1. Lie flat face down on the floor with your legs together and your arms by your side.

2. Raise and extend your chest, arms, head, neck and shoulders off the floor while keeping your lower body relaxed.

3. Contract your abdominals and keep your lower torso on the floor.

4. Hold for 5 to 60 seconds, depending on your fitness level.

5. Return your arms to your side. Then, slowly, lower your body and relax.

6. Repeat 3 times.

Tips & Warnings

• Check with your doctor before beginning an exercise routine.

• Do not tense or strain your neck or back while performing this exercise.

• If you experience pain, stop immediately.

• Do not perform this exercise if you suffer from low back pain or a spinal injury.

Resources

• UCLA Back Extension Demonstration