Here is an exercise to work your back muscles. It is similar to a back extension you would do at the gym, but it can be done at home on an exercise ball.

ball back extension

Step 1: Start out on top of the ball, with the ball resting under your stomach. Your hands should be beside your ears, and you can have either your knees or your toes on the floor.

(With your knees on the floor, it gives you stability to focus on your back, like if you were on a back extension bench. With your feet on the floor, the exercise requires more core muscles to stabilize your body. Take your pick.)

ball back extension

Step 2: Contract your back muscles to lift your head and shoulders.

At the peak of the the extension, your shoulders, hips, and knees should be roughly in a straight line. (Or if you’re on your toes, your shoulders, hips, knees, and ankles should be in line.) This is a fairly short range of motion, but it effectively targets your lower back.

Then lower back down and repeat.

Ball Back Extension video:

See more exercise guides in The Bodyweight Exercise Collection.

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