Exercise of the Week - Reverse Hyperextension on the Ball

Does your back ever hurt? I know mine does, whether from sitting, working or forgetting to use good form when I bend over to pick things up. A strong core is one way to reduce back pain but many of us spend more time working the abs than the lower back.

It's easy to forget about the lower back in our quest for flat abs, but it's also easy to work the lower back with just a few quality exercises. One of my favorites is the reverse hyperextension because it doesn't just target the lower back, it also involves the glutes and the hamstrings. Nice bonus! If you have any back injuries or problems, you may want to skip this exercise (and see your doctor, of course) but, if you're healthy, you may find this move more challenging than it looks. The key to keeping this move safe is to first, avoid swinging the legs up and taking them too high. You want to lift the legs until they're level (or just a bit higher than) the hips. Second, keep the abs engaged as you lift the legs so you avoid straining the lower back.

Do it right: Lie down on a ball with the forearms on the floor, the legs straight, toes resting on the floor. Keeping the legs together (and the knees straight, if you can), lift the legs up until they're level with the hips. Lower back down, lightly touching the floor, and repeat for 1-3 sets of 10-16 reps.