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How to do Swiss Ball Back Extension :

• Step 1: Position your pelvis on Swiss ball with your feet on the ground or against the wall. Hands should be at your sides with palms down.
• Step 2: Begin exercise by raising your upper body until it is in line with the rest of your body. Pause, then lower yourself back along the ball. This completes one rep.
• Step 3: PJF: If you have access to a back extension machine, use that instead of a swiss ball.
• Step 4: PJF: If you don't have a back extension machine OR swiss ball, simply perform back extensions lying on the floor from the prone (face down) lying position.
• Step 5: PJF: For the Swiss Ball Back Extension you will place your feet flat on a wall and your hips/lower torso up against the swiss ball. Use a full range of motion to come down and then extend your lumbar area (lower back) to bring your torso flat at the top of each rep.

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Details

swiss ball back extension is a calisthenics and fitness ball exercise that primarily targets the lower back and to a lesser degree also targets the glutes, hamstrings and abs ...more