Swiss Ball Back Extension

  1. Lie face down on the ball with your legs straightened, toes pressed against the floor, and arms crossed behind your head or before your chest, for free movement. The core is lowered down and the back is straight. This is your starting position.
  2. From this position, holding the balance, slowly lift up your core in line with straight legs.
  3. Then slowly return to the starting position.

Tip: If you are a beginner, limit the range of movement to a single line with the legs. Lately you can lift the core with full range, but not above the legs line. If you feel that exercise is too easy, take the weight.