The lower back contains muscles known as the erector spinae. This area is part of your body's core musculature. Strengthening your lower back can prevent painful situations and also help you maintain proper postural alignment. When using a Fitball to do exercises, your body is off balance, causing a maximal amount of muscle-fiber recruitment.
Bridges
Bridges are done from a face-up position on the floor. Place your heels on top of the Fitball and your arms at your sides. In a steady motion, press into the ball to lift your hips in the air. Once you have a straight line from your heels to your shoulders, hold for a second, then lower yourself. Repeat for 10 to 12 reps.
Back Extensions
Back extensions are done from a face-down position on the ball. Place your hips near the top of the ball, brace your feet against a wall, and place your hands on the sides of your head. In a steady motion, lower your body over the ball, then raise back up by contracting your lower-back muscles. After holding for a second, lower yourself and repeat for 10 to 12 reps.
Arm and Leg Raise
Opposite arm and leg raises are done from a face-down position. Lie across the ball on your stomach, with your hands and feet touching the floor. In a controlled motion, raise your right arm straight in front of you and your left leg straight behind you. Once they both are parallel to the floor, hold for a second, then lower. Repeat with the other side, and alternate back and forth until you've done 10 to 12 reps for each side.
Alternating Leg Raises
Alternating leg raises are challenging exercises that are done from a face-down position. Place your toes on top of the ball and your hands on the floor, shoulder-width apart. In a steady motion, push yourself up, tighten your core, and straighten your back. Your body should be in a push-up position at this point. Carefully raise your right leg in the air, and hold for a second. Slowly lower it back to the ball, then lift your left leg. Alternate back and forth until you've done 10 to 12 reps for each side.
Lumbar Roll
Lumbar rolls work your lower back and obliques simultaneously. The obliques are the muscles on the sides of your stomach. Lie face-up on the ground, with your knees bent, calves resting on top of the ball and glutes pressing lightly against the side of the ball. In a slow and steady motion, alternate lowering your legs laterally to your right and left sides by rolling the ball. Alternate back and forth until you've done 10 to 12 reps.
Reverse Hyperextensions
Reverse hyperextensions are done with a weight bench. Place the ball on the bench, lie across the ball on your stomach, and grab the edges of the bench for support. Your legs should be straight and your feet should be slightly lifted off the floor at this point. In a controlled motion, raise your legs in the air as high as you can, hold for a second, then lower them. Repeat for 10 to 12 reps.
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