Core Training: Back Extension Video

In core training, back extensions done with swiss balls are great exercises for people who have done a lot of running and cycling. Strengthen the hamstrings and back muscles by doing back extensions with tips from a trainer in this video on exercises and core training.

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Exercise can be performed on a Swiss ball or bench
Exercise for the core, back & lower body
Maintain a strong contraction in the gluteals while lifting
Repeat exercise 2-3X a week
Core & back strength are essential part of functional strength

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Joseph Seeman, celebrity trainer has a BFA in Dance. He is Anusara certified in yoga and Johnny G certified for indoor cycling. He has a full roster celebrity clients and personal training clientel. Joseph has been an intergral part of the iTRAIN team at iTRAIN.com. ITRAIN.com is your own "Hollywood personal trainer right in your pocket." Each audio and video workout consists of an elite Hollywood Trainer or World Champion Athlete mixed with original music to satisfy your workout needs. iTRAIN provides more than 275 workouts in its library ranging from treadmill to elliptical, cycling, strength training, and many more.

Hi, I'm Keith Irace and welcome to Lower Body. Today's exercise is a back lunge with balance. So we're going to be using a step and or set of weights. So, meet me, on top of your step, with your weights. Go ahead and pick them up. Meet me up here. You're going to take your right leg and you're just going to step it back off the bench so that it's dangling here and all we're going to do is put the back leg to the floor. Just put the ball of the foot down, stand up again. With that straight leg, you're going to rock forward. Now, you want to keep the back as straight as possible, reach that back leg, and then pull it back. Now let's take that to tempo. Down, up, balance, release. Down, up, balance, release. That's it. Down, up, balance, release. Again, down, up, so when you lower the body, you flex the joints in your hips, knees and ankles. Hold it, work that core, extend the back leg. Good, three more here. Three, and down, up, two, and down, up, one. Good job. Shake it out a little bit, we're going to switch sides. Same thing on the other side, so plant your foot. Do make sure that your heel is all the way up on the step. Take that back foot back so you can sort of find your balance first, and then you lunge back, step up, lean into it, and pull back. Good. Step, up, lean, release. Step, up, lean, release. Step, up, lean, release. Really lock onto those core muscles. They're going to help you a lot. A lot of stabilization in your lower leg as well, so spread the toes out in your shoes and find the surface of that bench. Up, good. Last three here, gang. Come on, three, up, lean, release. Two, up, lean, release. Last one, one, up, lean and release and take it off. Go ahead and set your weights down. You did a really good job today. Thanks for joining me today for Lower Body. My name is Keith Irace. I'll see you at the gym!

Core Training: Back Extension Video

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