Back Extensions--One of the Best Core Exercises

by David
(Chicago)

To me, back extensions are one of the best core exercises. Get on the back extension device at your local gym. I think this may also sometimes be called a "Roman Chair." You can also simulate this by lying over an exercise ball with your legs straight and feet up against the base of a wall if you don't have access to a gym.

You will be extended face down over the apparatus, with hips just past the shelf area and feet under the foot holders at the back of the device. Ask your trainer for advice on proper placement and safety if you have not used one of these before.

You can put your arms behind your head and raise and lower your upper body from the hips to work both abs and back. Do not arch. Just bend down and raise up to a flat plane. You can also do the exercise with arms out in front of you, crossed at the wrists and joined at the hands, for extra resistance.

You may wish to periodically hold the flat back position for a few seconds. Always use correct form.