Exercise Ball Full Body Extension

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The Full Body Extension workout utilizes the exercise ball to primarily target the back muscles.

Throughout the workout, the exercise ball is incorporated in various exercises, such as planks and back extensions.

While the workout does engage secondary muscles, the main focus is on strengthening and toning the back.

Place the exercise ball on the floor and position yourself on top of it, lying face down with your hands and feet touching the ground.
Engage your core muscles by tightening your abs and glutes.
Extend your arms and legs simultaneously, lifting them off the ground while keeping your body straight and parallel to the floor.
Hold the extended position for a brief moment, focusing on contracting your back muscles.
Slowly lower your arms and legs back down to the starting position, maintaining control and stability throughout the movement.
Repeat the exercise for the desired number of repetitions.

Start by sitting on the exercise ball with your feet flat on the ground and your knees at a 90-degree angle.
Engage your core muscles and slowly lean back, rolling the ball down your back until your body is fully extended.
Keep your back straight and avoid arching or rounding your spine during the movement.
Focus on squeezing your back muscles as you reach the fully extended position, emphasizing the contraction.
Hold the position for a brief pause, then slowly return to the starting position by rolling the ball back up your back.
Repeat the exercise for the desired number of repetitions, ensuring controlled movements and proper form throughout.