Weighted Ball Hyperextension

How to do it

1. 01To begin, lie down on an exercise ball with your torso pressing against the ball and parallel to the floor. The ball of your feet should be pressed against the floor to help keep you balanced. Place a weighted plate under your chin or behind your neck. This is the starting position.
2. 02Slowly raise your torso up by bending at the waist and lower back. Remember to exhale during this movement.
3. 03Hold the contraction on your lower back for a second and lower your torso back down to the starting position while inhaling.
4. 04Repeat for the recommended amount of repetitions prescribed in your program.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.