What You'll Need
An exercise ball and unabashed love for bringing sexy lower back, back.
Why You Should Be Doing This Exercise
Well, you can do a gajillion ab exercises, and have a hundred pack, and that's all fine and dandy. But is your core strong if your lower back isn't? The answer is a resounding no! So the time has come for lower back work. Why include this exercise in your lower back campaign? Because unlike back extensions on a hyperextension machine, this will force you to stabilize yourself throughout, thus working more of your back.
Start
Lay down so that big ol' exercise ball of yours is under your hips and lower torso. Hands behind your head. Now straighten out your legs so that only your toes are on the ground. Some people like to get their feet against a wall, but that's up to you. Either way, let's get you a contract extension now.
Middle
The starting point should have your upper body draped over the ball. So you're looking down at the ground now with your body curled over the ball and your legs straight. All you want to do is raise your torso up so that your upper body forms a straight line with your legs. And once up there, you'll want to hold that straight line for a moment.
Finish
Having extended your torso up to form your straight line, you'll now want to curl back over the ball. That's all. Just keep your legs straight the whole time, your hands behind your head, and a smooth pace on the return to the ball.
Key Don'ts
Don't hold your breath while extending and don't extend up and then immediately return to the ball. Give that beautiful straight line you've formed a moment to be admired.
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