Hey, my name is Erin, and I'm a former U.S. Junior Olympic certified swim coach, and fitness is my passion, so I cannot wait to share it with you guys. Alright, so we're going to do a back extension on the ball. So set yourself up on your mat. Now, this takes a little bit of adjustment. It should be something that feels right to you. If you're not sure if you're doing it right, make sure that you do it with a trainer first, or have someone who knows what they are doing take a look at you. Because you can hurt your back otherwise.
So, nice and stable on your ball. Hands behind your ears, lightly, don't grip. And you're just going to come up, and down. Okay, so that's a very small range of motion. The farther forward you go, obviously, the more difficult it gets. You want to make sure that the back is elongated, that you're not hunched over, that you're not hyper-extended, right, you don't want to compress the lower back too much. So, nice and easy, really small motion, but you should feel it right here, in the lower back.
And the fact that the ball wobbles is nice because it gives a little less stability, and activates the whole core.