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Hyperextension With Exercise Ball

(4.00)
through 6 votes
Human
muscles:Lower BackMuscle
synergists:HamstringsMuscle, GlutesMuscle
required:Exercise Ball
optional:Dumbbell, Kettlebell, Backpack
fitness level:Hard
exercise type:Strength
Variations available (3)
Starting PositionExecution

General And Specifics

  • this exercise improves the posture
  • additionally, it is good for the stability

Starting Position

  • position a gym ball close to a wall or a closet
  • lay on the ball with the lower abs, hip and thighs
  • the soles of the feet make sure the stability, do not tilt over sideways or to the front
  • if you place the hands on the chest, the execution becomes easier
  • hold the hands at the temples to make it more difficult

Correct Execution

  • lift the upper body, the lower body does not move
  • you reach the final position, if your body is in a line
  • avoid a hollow-back
  • bend the upper body down
  • keep the tension in the lower back and do not rest on the ball completely
  • repeat this several times

tips for the workout

  1. hold the arms in extension to the upper body if you want to impede the lower back exercise
  2. if you have a dumbbell or kettlebell, you can hold it in front of your chest
    • alternatively fill a backpack and use it as an additional weight