Strengthens the extensor muscles of the lower back, glutes, hamstrings and upper back

  1. Kneel between a fitball and a wall with the ball pulled in to your hips, toes on the skirting board
  2. Straighten your legs so that you are lying on the ball, fingers on your temples. this is your starting position
  3. Inhale and extend your torso up away from the ball, pulling your elbows back, head aligned, with your chin tucked into your neck. maintain good, straight body posture and avoid hyper-extension of the back
  4. Return slowly to the starting position as you exhale and repeat for twenty reps
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