Exercise balls have diameters between 18 and 34 inches and challenge the stabilizing muscles of your body. Your lower back is an important stabilizing muscle that can be trained with the exercise ball using hyperextension-based exercises. You can perform a variety of hyperextensions with the stability ball.
On-Ball Hyperextension
Position the stability ball near a wall. Kneel on the floor between the wall and the ball. Place your feet flat against the wall with your toes on the floor and your feet together. Place your hips on the ball with your legs in a straight position. Put your hands behind your head and interlock your fingers with your elbows bent. Allow your upper body to drape over the ball in a relaxed position. Keeping your back straight, elevate your upper body until you form a straight line from your heels and hips to your upper body. Hold this position for two to three seconds and lower your body.
On-Ball Reverse Hyperextension
Start by putting your hips on top of the stability ball. Bend over at the waist and place your hands flat on the floor. Roll forward on the ball while walking forward with your hands until your feet can no longer touch the floor. At this point, put your forearms on the ground to stabilize your position. Put your feet together and lower your feet toward the floor while keeping your legs straight. Once your toes are close to the floor, raise your legs until you form a perfect line from your ankles through your hips and lower spine. After you achieve this position, hold for 10 seconds and then slowly lower your legs back toward the floor.
Floor Hyperextension With Ball
Stretch your body on the floor in a prone position with your stomach flat. Straighten your legs and put your feet together. Straighten your arms while they are on the floor and grab the stability ball between your hands. Lift your chest off the floor 1 to 2 inches while keeping your arms outstretched and in line with your head. Hold this pose for 30 seconds and lower your chest back to the floor.
Reverse Floor Hyperextension With Ball
Lie flat on the floor with your stomach down. Reach out with both arms and place them together with your hands flat on the floor. Extend your legs behind you and grab the stability ball between your feet with your legs straight. Lift your legs, raising the ball 1 to 2 inches off the floor. Hold this position for 30 seconds and then tap the ball to the floor. Immediately lift the ball back off the floor after touching.
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