7Back Extension
It can be a bit tricky to get into the right position in this exercise. You might need to adjust the gym ball a couple of times before having the suitable type of support. Firstly, lie with your face down and the gym ball under your lower torso and hips. It is easier to rest on the knees. Another option is to rest on the toes with both knees straight, which can be more challenging. Next, put both hands under the chin with bent elbows. Roll forward over the gym ball and contract the lower back to lift the chest off the gym ball. Try to bring up the shoulders until the body is aligned. Repeat the exercise from 12 to 16 reps. [7]
