28-Days-to-Lean Meal Plan
With the right plan and the right discipline, you can get seriously shredded in just 28 days.
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The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press
At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.
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Girls
The 50 Best Fitness Influencers on Instagram
Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.
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Open search bar button
×
Search M&F
Featured Articles
Pro Tips
The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press
At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.
Read article
Girls
The 50 Best Fitness Influencers on Instagram
Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.
Read article
Abs Exercises
Swiss Ball Back Extension
- Skill Level Beginner
- Type Strength Training
- Equipment Swiss Ball
- Body parts Abs, Back, Glutes, Hamstrings, Spinal Erectors
The Swiss ball back extension builds strength and stability in the lower back, glutes, and hamstrings. Performing the exercise on a Swiss ball will actively engage the core and improve balance.
Instructions
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Lie facedown on a Swiss ball with your feet against a bench or wall. Place your hands behind your head.
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Lift your torso upward by flexing your glutes, hamstrings, and lower back until your back forms a straight line. Pause for one second, then return to the starting position.
Trainer’s Tips
- Do not hyperextend your lower back at the lockout position.
- Do not hyperextend your neck.
- Make sure you pause at the top of the repetition.
