Back Exercises In The Gym With A Swiss Ball

Back strengthening exercises may help increase lumbar flexibility and reduce or treat back pain, according to The New York Times Health Guides. A Swiss ball creates an unstable exercise environment, therefore requiring balance, coordination and stabilization during a workout routine. Using a Swiss ball during two weekly gym strength training sessions will contribute to back muscular growth and endurance.

Swiss Ball Prone Walkout

The Swiss ball prone walkout exercise strengthens the back and abdominal muscles. Lie prone on a Swiss ball and place your hands and feet on the ground. Position your hands under their corresponding shoulders and widen your feet to hip-width distance. Exhale, tighten your abdominal muscles, walk your hands forward and lift your feet off of the ground. Stop when only your knees and below remain on the ball. Pull your shoulder blades back and together and gaze at the floor. Your body forms a straight line in the correct position. Hold for 30 seconds and release. Walk your hands out further and lift one leg off of the ball to increase exercise difficulty.

Swiss Ball Reverse Extensions

Swiss ball reverse extensions strengthen the lower back. A strong lower back contributes to good posture and may help reduce back pain. Lie prone on the Swiss ball and place your hands and feet on the ground. Position your feet hip-width apart and position your hands under their corresponding shoulders. Exhale, tighten your abs and walk your hands forward. Stop when the top of the ball is directly under your hips. Lift your feet off of the ground and press your legs against each other. Lift your legs parallel to the floor, then lower them without bending them or moving them away from each other. Keep your upper body still during the movement. Stop before your feet touch the ground, repeat and complete your desired amount of repetitions.

Swiss Ball Russian Twists

The Swiss ball Russian twist strengthens the back and abdominal muscles, as well as the glutes, quadriceps and hamstrings. Sit on top of an exercise ball, tighten your abs and straighten your back. Walk your feet away from the ball and lower your head back onto it. Stop walking when only your head, shoulders and upper back remain on the ball. Lift your hips parallel to the floor and position your feet under their corresponding knees. Pull your shoulder blades down and together, pressing against the ball. Extend your arms, lift them directly above your chest and press your hands against each other. Exhale and slowly rotate your torso and arms to your right without lifting your shoulders off the ball or moving your hips or feet. Hold in the lowered position for a moment, then return your arms and torso to the start position. Rotate to your left and continue alternating until you complete your desired amount of repetitions.

Swiss Ball Rows

Hold a dumbbell in your right hand, stand to the left of the ball and bend your knees slightly. Place your left hand on top of the ball and position your left foot next to the ball. Position your right foot 24 inches behind your right hip and hang your right arm under your right shoulder. Straighten your back, tighten your abdominal muscles and pull your shoulder blades down and together. Slowly lift the weight to your right armpit while keeping your elbow tucked in. Lower and repeat your desired amount of repetitions. Switch sides and do the same with your left arm.