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Exercise Ball Back Extension With Rotation

Exercise Ball Back Extension With Rotation

The Exercise Ball Back Extension with Rotation is a fantastic exercise that targets your lower back muscles, abdominals, and obliques. This exercise is performed using an exercise ball, also known as a stability ball, which adds an element of instability to challenge your core muscles even further. To begin, position yourself on the exercise ball by lying face down with your hips centered on the ball and your hands placed behind your head. Your feet should be shoulder-width apart for stability. Engage your core by pulling your belly button towards your spine, ensuring proper alignment of your spine. Now comes the challenging part – the back extension with rotation. Slowly lift your chest and upper body off the ball, while simultaneously twisting your torso to one side. Be sure to keep your neck in a neutral position by looking towards the ground throughout the movement. Pause for a moment at the top, then return to the starting position and repeat on the other side. Performing the Exercise Ball Back Extension with Rotation regularly can improve your posture, strengthen your lower back, and enhance your overall core stability. It can also contribute to greater flexibility in your spine and hips. Remember to start with a weight or movement that feels comfortable to you, and gradually increase the challenge as your strength and form improve. Happy training!


  • Start by lying face down on an exercise ball, with your stomach resting on the ball and your feet firmly planted on the ground.
  • Place your hands behind your head, keeping your elbows out to the sides.
  • Engage your core muscles by drawing your belly button in towards your spine.
  • Slowly lift your upper body off the ball, extending your back and keeping your neck in a neutral position.
  • As you reach the top of the movement, simultaneously rotate your torso to one side, leading with your elbow.
  • Pause for a moment, squeezing your back muscles at the top of the movement.
  • Return to the starting position and repeat the movement on the opposite side.
  • Continue alternating sides for the desired number of repetitions.
  • Remember to breathe throughout the exercise and maintain proper form.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability and prevent excessive strain on your lower back.
  • Start with a lighter medicine ball and gradually increase the weight as you become more comfortable with the movement.
  • Control the motion and avoid using momentum to lift the medicine ball. This will ensure proper muscle activation and maximize the benefits of the exercise.
  • Keep your spine in a neutral position throughout the movement, avoiding excessive arching or rounding of the back.
  • Rotate from your waist and hips while maintaining a stable pelvis. This will target your oblique muscles and improve rotational strength.
  • Exhale as you rotate to engage your deep core muscles and help stabilize your spine.
  • Focus on the quality of the movement rather than the intensity. It's better to perform fewer repetitions with proper form than to compromise form for higher reps.
  • Listen to your body and stop the exercise if you experience any pain or discomfort.
  • If you prefer a greater challenge, try performing the exercise with your feet elevated or on an unstable surface, such as a balance disc or a BOSU ball.
  • Consult with a fitness professional or physical therapist to ensure proper technique and modifications if needed.

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