Doing a Core Extension Exercise

Video Transcript

"And now we're going to go over the exercise called the hip back extension. This exercise is a combination of the hip extension and the back extension which we went over in other clips. If you don't know how to do those or if you haven't done those yet, go review those, make sure you can do those before you try this exercise. This is a back extension machine, this is what I'm going to do this exercise on. You can do these on the 45 degree back extension machines you may have or on a glue-ham developer which is another type of back machine. Get into position. Spinal extension or back extension, which we went over before, hips are behind the edge of the pad. This exercise we do it the same as the hip extension so that the hips can bend. This exercise, like I said, is a combination of the hip and the back extension. Starting in this position, head curls down like you're doing a crunch just with the resistance the other direction. You curl down and then the hips can bend. Now watch when I come up from the bottom. First, hips are straightening a bit, then the back's rolling up, until we get to straight body, neutral spinal curves. Again, this is a combination of a hip and a back extension. We curl down and the hips are bending. We come down to the bottom and we start rolling up from here. Lower back rolls up, and then we start getting up in the middle of the back, and then up into the neck. Curl down. Really try to shoot your lower back toward the ceiling and just follow it, segment by segment, up to the top. Arms can be here for help. They can be here, this is about medium difficulty, or over your head. But, then you got to bend your arms, that makes it a little tougher. That is the hip and back extension, a combination of the hip extension exercise and the back extension exercise. From the bottom position we bent our hips and all of our spine, and we're going to move the lower back first, and then we're straightening out the spine until we get to straight."