Celebrity trainer Harley Pasternak [1] is a big believer in the benefits of a back body workout, and his Hollywood clients have the results to prove it! There are plenty of ways to get your back tightened up, but an exercise ball is an effective and challenging tool to get things started. Get in gear, and tame back bulge with each of these easy-to-follow exercises.
Superman Ball Lifts
Your whole back will feel the burn with this variation on the standard Superman.
- Lie on your belly, and hold an exercise ball between your feet.
- Engage your abs, and extend your arms straight out in front of you.
- As you inhale, squeeze the ball and lift your knees, arms, and chest off the floor. Hold for a count of 10, and then slowly release your body back to the floor.
- This completes one rep. Complete two sets of 10 lifts.
Upper-Back Lifts
Targeting key muscles with upper-back lifts helps to strengthen your back while improving your posture.
- Lay your belly on the ball and spread your legs wide and plant your toes on the floor.
- Bend your elbows and gently touch your fingertips to the back of your head.
- Take a breath in and, as you exhale, raise your upper torso as much as you can, so your chest comes off the ball. Inhale to slowly lower your torso back to the starting position. Keeping your movements slow allows you to work your abs.
- This counts as one rep. Complete three sets of 12 to 15 reps.
Back Extensions
Targeting key muscles with this move helps to strengthen your back while improving your posture.
- Lay your belly on a ball and find stability by spreading your legs wide and planting your toes on the floor.
- Bring your arms in front of your ball, make fists, and point your thumbs out to the sides.
- Take a breath in and, as you exhale, raise your upper torso as much as you can, so your chest comes off the ball, and lift the arms out wide. Inhale to slowly lower your torso back to the starting position. Keeping your movements slow allows you to work your abs.
- This counts as one rep. Complete three sets of 12 to 15 reps.
Opposite-Limb Extensions
Work your upper back and challenge your core with this balancing move.
- Lay your belly on a ball. Stabilize yourself by placing your hands underneath your shoulders and your feet hip-distance apart.
- Simultaneously lift your right arm and your left leg straight out. Hold for two seconds and then release back to the ground.
- Now lift your left arm and your right leg. Hold for two seconds and slowly release. Try to move slowly and with control. Try to keep the ball as steady as possible. Use your deep abs to help stabilize. Come back to the starting position.
- This completes one rep. Repeat this move for a total of 15 to 20 reps, alternating between lifting your left arm and right leg, and then your right arm and left leg.