Back Extention with Swiss Ball

Starting Position

• Lie over the Swiss ball, face down, keeping your hips halfway up the ball rather than balanced on top of it.
• Place your arms either crossed over your chest or by the sides of your head.
• Keep your legs wide and straight out behind you.

The Movement

• Slowly raise your upper body in a straight line towards the ceiling.
• Hold for a count of two; then slowly lower.

Tips

• Do not arch your back.
• Keep your head in line with your spine.
• To make the movement harder, bring your legs closer together.

Exercises for your Back Workouts.

Lat Pull-down.

Chins(pull-ups).

One-arm Row.

Seated Cable Row.

Bent-over Barbell Row.

Straight-arm Pull-downs.

Dumbbell Shrug.

Back Extention on the Floor.

Back Extention with Swiss Ball.