Back Exercises For Exercise Ball

On the Ball: 5 Exercises For a Toned Back

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by Lizzie Fuhr 0

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. Keep your arms strong and resist the urge to rest your hands on 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.

2 / 7

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. Keep your arms strong and resist the urge to rest your hands on 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.