1. Beginning With the Basics
The back extension is a great way to strengthen the abdomen and lower back; however, you can improve your core exercises with a physio ball. To strengthen the core with physio ball back extensions, it is best to begin with the most basic exercise and gradually build the difficulty level. Lay face down on your physio ball so that your pelvis and lower abdomen are balanced and your legs are extended straight behind you. Keep your legs about hip-width apart while balancing on your toes. Place your hands behind your head; however, make sure that you keep your elbows open to avoid strain on your neck. Allow your body to drape over the ball and inhale deeply. As you exhale, gently lift one vertebrae at a time, picking your upper body as far off of the ball as possible and then slowly drop back down. Make sure that your neck remains straight and that your shoulder blades are squeezed together. Perform ten to twenty lifts.
2. Roll It Up
Take your physio ball back extension exercises to the next level to really give your core a workout. Rest on your knees, drawing the physio ball close to your body. Place your hands behind your head, again, keeping your elbows opened wide, neck straight and shoulder blades pulling in together. Lean forward onto the ball and push forward as you exhale, rolling the ball along your chest, torso and abdomen. When the ball reaches your hips and your legs are fully extended, continue the lift by picking up your chest as high as possible. Slowly and gently roll back down as you inhale and repeat the physio ball core exercises ten to twenty times.
3. A Weighted Workout for the Core
Once you have perfect the basic physio ball back extensions and roll ups, you can increase your core workout by adding weights to ball exercises. Begin with a small weight, 5 pounds or less, and increase the weight as you gain strength. Begin in the same position for both exercises, but hold the handheld weight behind your neck as you perform the back extensions. When working with weights, you may want to begin with fewer repetitions, as a little added weight can add a lot more pressure to your body. It is always important that you keep your neck straight; however, you must pay even closer attention when working with the weight, as the tendency is to either allow the head to drop or to overcompensate by lifting the head too far.
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