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Day 139: One Move to Work Your Most-Neglected Muscle Group

Monday, May 20, 2019

The lower back is one of the most neglected muscles among exercisers. Have a ball while you build lower back strength!

Back Extension with Ball


Starting Position
Begin very close to a wall, facing away from it.
Pull the ball into your legs as close to your body as possible.
Keep your toes firmly on the ground and the soles of your feet flat on the wall behind you.
Straighten legs so that weight is evenly distributed between your feet and the ball.
Adjust the ball, as necessary, so that it is under your hips.
Place your hands behind your ears or across your chest.

Extend from your hips.
Bring your torso upward toward the wall as high as possible.
Hold for 1-3 counts.
Slowly return to starting position to complete one rep.

Special Instructions
Make sure your feet are flat on the wall and that your weight is pressed into them for stability.

Muscles Worked:
Lower back

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