Lower Back Exercises With A Ball

Exercising your lower back may prevent future injuries and improve your posture. The use of an exercise or stability ball enhances regular lower back exercises because of the ball's nature, which is to move. The muscles of your core work in opposition to the will of the ball to maintain balance so you don't lose control and fall off. The right exercises can give you a strong back, and strong abs and glutes as well.

Reverse Bridge

The reverse bridge is a stabilization exercise that works the lower back, abs, pelvic stabilizers, glutes and hamstrings, according to Sara Rose in her book "Exercise Ball." The bridge position is the starting position for many other exercises, but it may be used as an exercise in itself. Begin by sitting on an exercise ball with your knees bent and your feet hip-width apart on the floor. Walk your feet forward and lean back. Keep going until your knees make right angles and your head and shoulders are all that is touching the ball. Place your hands on your lap and raise your hips to assume the bridge position. Hold for five seconds and then walk yourself slowly back up until you are again sitting up straight on the ball.

Swan Dive

The swan dive uses the lower back muscles to gently lift the torso off the exercise ball. The starting position is achieved by placing your feet at hip level against a wall with your legs straight and the ball under your stomach. Keep the feet flat against the wall and angle toes slightly outward. Hold the sides of the ball with your torso in a straight line so that it is parallel to the floor. Then, release the ball and bring your arms straight out so that they too are parallel to the floor. Raise your upper body slightly and hold for five seconds. Next, return to the starting position.

Weighted Ball Hyperextension

The weighted ball hyperextension takes your lower back into a greater range of motion than the other two exercises. It is done lying on a ball with your feet on the floor and the legs straight. Touch your toes to the floor and bend your knees slightly if you need to for balance. Your upper body will extend parallel to the floor with the ball somewhere under your stomach and hips. Hold a weighted plate in front of your chest with your elbows bent. Squeeze your abs and glutes. This is the starting position. From there, lift your torso and arch your back. Move slowly. Return to the starting position.