Stability Ball Superman

A back extension exercise where you lie prone on a stability ball and lift your torso and legs simultaneously, strengthening your posterior chain.

Instructions

1. Lie prone on a stability ball with your hips positioned on the ball and your feet anchored on the floor.
2. Place your hands behind your head or crossed on your chest.
3. Engage your core and glutes, then lift your torso and legs off the ball simultaneously.
4. Squeeze your lower back and glutes at the top of the movement.
5. Lower back down in a controlled manner, keeping tension in your core.
6. Repeat for the desired number of repetitions.

Tips

• Keep your neck neutral; avoid excessive extension by looking down slightly.
• The instability of the ball requires greater core stabilization than floor exercises.
• Move slowly and deliberately to maintain control and maximize muscle activation.
• Your glutes are just as important as your lower back in this movement.
• For less difficulty, place more of your torso on the ball; for more difficulty, adjust the ball further down your legs.