Back Extension Hands Under Head Lying

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The Back extension hands under head lying workout primarily engages the Lower Back using bodyweight.

It helps strengthen the Lower Back without putting excessive strain on secondary muscles.

Lie face down on a mat or soft surface, with your legs straight and arms extended above your head.
Place your hands under your head, with your elbows bent and pointing outwards.
Engage your core and squeeze your glutes as you lift your chest and upper body off the ground, using only your back muscles.
Keep your neck in a neutral position, avoiding any strain or tension.
Lower your upper body back down to the starting position, maintaining control and avoiding any sudden movements.

Position yourself face down on a mat with your hands under your head for support.
Engage your lower back muscles by squeezing your glutes and lifting your chest off the ground.
Keep your neck in a neutral position to avoid straining it. Imagine holding a tennis ball between your chin and chest.
Breathe out as you lift your upper body, and breathe in as you lower it back down to the starting position.
Focus on using your lower back muscles to initiate the movement, rather than relying on momentum or your arms.
Start with a small range of motion and gradually increase it as you build strength and flexibility in your lower back.
Perform the exercise with control and avoid any jerking or sudden movements that could strain your lower back.