Back Exercises

Strengthens your lower back

Improves coordination

Doing reciprocal reaches on the ball helps keep your pelvis properly aligned, preventing the lower back from arching. It also will challenge your balance as you lift and reach with your opposite arm and leg.

A. Lie with your tummy on the ball. Extend your legs and rest the balls of your feet against the floor. Extend both arms and place both palms against the floor, under your chest.

B. Exhale as you lift and extend your right arm and left leg. Inhale as you lower them. Exhale as you lift and extend your left arm and right leg. Inhale as you lower them. Continue to alternate sides for 12 repetitions on each side.

Back Stretch

Opens your chest

Relaxes your abdomen

Elongates your spine

I like to do this stretch periodically during my abdominal routines to give my tummy a little break.

A. Sit on the ball with your knees bent and feet on the floor. Walk your feet forward as you slide your torso down the ball until your lower and mid back press into the ball, as shown. Exhale as you raise your arms overhead.

B. Continue to exhale as you lean back over the ball, allowing the ball to support the arch in your spine. Reach your fingertips toward the floor and fully extend your legs, as shown. Then inhale as you return to the starting position, lying back on the ball with your arms down. Stretch back over the ball two more times