Calisthenics Exercises: How to do Back Extensions?

To strengthen the muscles of the lower back, a back extension exercise proves to be very effective. The back is provided with added stability and for relieving the stressed out back muscles this proves to be an effective form of exercise. These exercises are best suited for individuals suffering from problems of the lower back. Equipment for performing this exercise like the back extension machine and the exercise ball can be used. The floor can also be used to perform back extension exercises.

Types of Back Extension Exercises

1.       Chest Lift

Name of the exercise: Chest Lift

How it helps: Tighter abs

How to do the exercise: The Chest Lift is an easy exercise for the lower back. To start, lie down flat on the floor with your face down. Place your hand under the forehead with the palms facing downwards. Lift the chest off the floor when the back muscles are used. As you come up, keep exhaling. To lift the chest up, avoid using the glutes. Hold the position for three seconds after which you can get back to the starting position. This exercise has to be performed in three sets with 15 repetitions. If you want to increase the level of difficulty of the chest lift exercise keep the hands extended in front of your head.

Benefits of the exercise: Stronger and stress free back

2.       Reverse Back Extension

Name of the exercise: Reverse Back Extension

How it helps: Develops better posture

How to do the exercise: This is an effective extension exercise for the strengthening of the lower back. To begin with, lie down on an exercise mat with your face down. Place the hands on your sides and your legs together, keeping the palms facing downwards.  Start by lifting up the legs as high as you can but in a well-controlled manner. As this movement is being done, keep exhaling. Avoid moving the upper body. For about three seconds keep holding onto this position. Then start lowering the legs and start inhaling slowly as you relax. This exercise has to be performed in three sets with about fifteen repetitions.

Benefits of the exercise: Lower back muscles get strengthened well.

3.       Ball Back Extension

Name of the exercise: Ball Back Extension

How it helps: Stronger back

How to do the exercise: To perform this exercise you need a mat and an exercise ball. Rest your knees and toes on the floor mat and rest your stomach on the ball. Place your hands behind your ears. Lift your shoulders and head in the upwards direction by using the back muscles. Try to lift as much as possible until the knees, shoulders and hip are roughly in a straight line. Now lower the body again and perform the exercise. At least three sets of this exercise have to be done with fifteen repetitions.

Benefits of the exercise: Relieves the back of stress

4.       Simple Back Extension Using Stool

Name of the exercise: Simple Back Extension Using Stool

How it helps: Stronger lower body muscles

How to do the exercise: A short stool can be used for performing this exercise. Sit upright on the stool, place the hands at the sides and place the feet together on the floor. Avoid resting the hands on the stool. Now slowly start bending, maintain a straight back but do not bend at the hips.  Until a stretch is felt in the lower back keep lowering. Wait for at least three seconds and raise yourself back again to the initial position. This exercise is best performed in two sets with at least ten repetitions.

Benefits of the exercise: Helps attain a better posture

5.       Back Extension on a Back Extension Machine

Name of the exercise: Back extension on a back extension machine

How it helps: Stronger lower body

How to do the exercise: Back extension exercises can be done using the back extension machine. Adjust the machine in such a way that your feet are hooked firmly onto the foot pads.  The adjustment should be such that against the upper thigh the pad is adjusted and a straight back is maintained. The upper body has to be lowered to start this exercise. Keep maintaining a straight back all through the exercise and as you do this, keep inhaling. When a ninety degree angle is formed by the body hold on for at least two to three second and return back to the final position. As you move upwards keep exhaling. This exercise is best performed in three sets and in ten repetitions.
Benefits of the exercise: Stress free back

Remember these while doing Back Extensions:

  • Regularity in Performance

Regularity in performing these exercises is very essential if benefit to the maximum has to be attained. When this is done, maintaining a stress free and relaxed back is not at all difficult. Posture too can be improved when back extension exercises are done. Problems related to the back also get relieved.   Where diets do not work, workouts in the gym do not seem to provide desired quick results, back extension exercises can be considered.

  • Calorie Burn Out

They can be performed almost anywhere and there is no need to carry around equipment to do an effective exercise. Avoid eating too many fatty food items if you want these different types of back extension exercises to have a positive effect on you. The stomach can be easily flattened when you do these exercises regularly. It is not at all hard doing these exercises. Muscles are built, calories are burned and a better looking body frame is attained over a period of time.

  • Lose Belly Fat

Belly fat can be best lost when back extension exercises are done on a daily basis.  Always start with a few repetitions and gradually increase them. Your goal should be to eliminate as much of fat as possible. Make sure you follow the right method for which you can talk to your personal trainer or the gym instructor. You can even look up the internet to find out information in detail. If the back extension exercises are done properly, injury and pain can be avoided.