Monday Move: Swiss Ball Hyperextension

 

Believe it or not, the hyperextension is one of my favorite core exercises. This exercise is typically viewed as an isolation exercise that targets the low back.  But guess what? Our transverse abdominis (those inner most abdominal muscles) wrap completely around the torso.  The hyperextension isn’t a one trick pony.  This movement targets the glutes, core, and low back.

So here are a few tips on how to do it.

  1. Lie face down on a swiss ball, belly button centered.
  2. Place your feet flush to a wall for stability.
  3. Keep neck in neutral position.
  4. Exhale as you squeeze glutes and lift torso.

Things to keep in mind.

  1. This is a slow, controlled movement.
  2. Although the erector spine is the primary muscle targeted, you want to be sure the movement is assisted by your glutes.
  3. Don’t over extend at the top.

 

 

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