Stability Ball Back Extension Exercise

Video Transcript

"This next functional core exercise is the back extension, so we're really going to work that lumbar area, we're going to strengthen the lower back, we're going to get some great posture going, and we might even be able to work those glutes a little bit. So come on down to your ball, and make sure that your feet have a really solid foundation here. So the wider you go, the easier the exercise, the more narrow, the more challenging -so just adjust yourself. If you find that you're kind of sliding back and forth, it's okay to go ahead and prop your feet up against a wall to really have a good stabilized area. First of all, you want to start off with your fingertips lightly placed behind your ears, and lift up, squeezing your lower back and your glutes, and then lower down. You want to make sure that this movement is nice and smooth and controlled, exhale as you lift up, inhale as you lower down. Now think about great posture here. Lengthen out through the crown of your head, squeeze your glutes. If you want to make it more challenging, pull your elbows back, squeezing your upper back muscles. And then to even make it more challenging, extend your arms and lift up. So you have three options for your back extension exercise. There it is, your back extension exercise on the stability ball."