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Don’t Forget Your Backside

August 10th, 2009 No Comments

Don’t Forget Your Backside – Back Extensions

We always talk about strengthening your abs to support your lower back, but that doesn’t mean you should neglect your back completely.

I have a SUPER SENSITIVE lower back.  An injury from high school has left me with chronic pain that even doctors are baffled by.  So I have to be VERY careful when performing most exercises, and often have to find an adaptation.  Weights usually aren’t an option.

Although my pain is rare and not relatable for most, the exercises I do to combat it are helpful for everyone.  I’m sure you’ve done the “superman” or “swimming” on the ground to strengthen your lower back.  Your body is probably accustomed to that.  So here’s a safe variation trainer Roland taught me.  It that will be a little more challenging for you.

The Set Up

  1. Grab a large swiss ball and place it just at your ribs.
  2. Hold on to a nearby bench.  Try not to grip it too tightly.
  3. Find your balance.
  4. Put your legs at a 90 degree angle.
  5. Bring your knees as close as possible.
  6. Raise your knees up as high as you can, squeezing your lower back and gluts.
  7. Lower your legs so your body is curved around the ball.

The Workout


  • 20 reps as stated above.
  • 10 pulses at the top of the movement.


  • Perform both steps above
  • Straighten legs for 20 reps, keeping legs close together.
  • Hold for 20 seconds on your last rep.

Try to do this at least once a week, if not twice.

(Top – Merona, Pants – Body Language)