Training your spine is a key part of building and defining your back. Whether you are a seasoned workout veteran or forming your first training plan, the exercises below will help you meet your fitness goals.
weighted hyperextension (on stability ball)
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1. Start by selecting a suitable weight. If you're new to this exercise, start with a lighter weight to avoid straining your back.
2. Position the stability ball in front of you and lie face down on it. Your hips should be on top of the ball and your feet should be firmly planted on the ground, shoulder-width apart for balance.
3. Hold the weight against your chest. If you're using a dumbbell, hold it vertically so one end is pointing towards your chin and the other end is pointing towards the floor.
4. Keep your body straight and slowly lower your upper body by bending at the waist as far as you can while keeping your back flat. Inhale as you perform this part of the movement.
5. Lift your torso back to the initial position while exhaling. Keep the weight close to your chest and avoid using your arms to lift the weight; your back should be doing the work.
6. Repeat the movement for the desired number of repetitions.
Remember to keep your movements controlled and steady, and avoid any jerky motions or bending too far. Always consult with a fitness professional if you're unsure about the correct form for this exercise.
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