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Reverse Hyperextension With Exercise Ball

through 3 votes
muscles:Lower BackMuscle, GlutesMuscle
synergists:Rectus AbdominisMuscle, ObliquesMuscle, HamstringsMuscle
required:Exercise Ball
fitness level:Hard
exercise type:Strength
Variations available (3)
Starting PositionExecution
Starting Position (Alternative)Execution

Starting Position

  • lay your abs and pelvis on the gym ball
  • the hands and toes have contact to the ground and stabilize the position
  • make sure to keep the back upright

Correct Execution

  • lift your legs slowly
  • keep the balance with your arms
  • your body is in a line from head to toe
  • hold the tension for a moment and come back
  • try not to let the feet touch the ground but lift them again
  • avoid swinging

tip for the workout

  • if you have a weight bench, you can place the gym ball on one end and lay your body on it as described
  • the range of motion is bigger then
  • your hands encompass the sides of the bench with bent arms, this creates a stable position
  • do not slip from the bench, train controlled