MTT Fit
  • HOME
  • About Me
  • Train With Me
    • Programs
  • Contact Me

​

Low Back Extensions

1/10/2011

Comments

 
The Low Back Extension exercise is an excellent way to strengthen your lower back muscles. There are many variations to this specific exercise (on the mat, on a machine, on a stability ball, with weights, without weights, etc), but for today we will focus on the basic back extension to ensure that you are progressing gradually and starting correctly.

Movement 1:
Lie on your stomach, arms reached out past your head with palms and forehead on the floor. Tighten your abs. Lift one arm (as you raise your head and shoulders - being careful not to raise your head too high but keeping it in line with your spine) and the opposite leg at the same time, stretching them away from each other. Hold for 10 - 20 seconds. Switch sides and hold the opposite side for the same amount of time. Relax and repeat 5 - 10 times.

Movement 2:
Lie on your stomach with arms reaching out past your head with palms and forehead on the floor. Tighten your abs. Lift both arms and legs off the mat. Hold for 20 seconds and slowly lower to the mat. Repeat 5-10 times.

Note: In the illustration below, the individual's hands are on his/her head, this position is also acceptable, but it is more effective to have your hands reached outward as described above.

Picture
Pic from About.com
Comments
    Tweet

    MTT-Fit Exercise

    In this section, you will find a collection of various exercises as well as tips and information on proper form.

    Categories

    All
    Abdominals
    Back
    Body Weight
    Body Weight Exercise
    Cardio
    Chest
    Core
    Dance
    Fit
    Glutes
    Hamstring
    Hips
    Leg
    Lower Body
    Quads
    Thighs
    Toning
    Triceps
    Upper Body
    Weight Loss

    RSS Feed

Powered by Create your own unique website with customizable templates.
  • HOME
  • About Me
  • Train With Me
    • Programs
  • Contact Me