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Back Extension

1. Lie on your stomach with your arms and legs extended, palms down, forehead down, and abs gently pulled in.

2. Exhale as you slowly lift your left arm and right leg 1 or 2 inches off the floor. Pause and take a breath. Then inhale as you slowly lower your limbs.

3. Exhale as you slowly lift your right arm and left leg 1 or 2 inches off the floor. Pause, take a breath, then inhale as you slowly lower your limbs.

4. Repeat on each side 8 to 10 times. This is 1 set.


Don't let your body rock back and forth as you lift. Keeping your abs (stomach muscles) gently pulled in while your hips press into the floor will help you keep your body steady. Keep breathing. It's easy to forget and hold your breath on this one. Remember to exhale as you lift and inhale as you lower your arms and legs. Breathing helps deliver oxygen to your muscles. It also helps you get into a rhythm, so that you're not working too fast or too slow.

Don't try to lift your legs and arms higher. Think of stretching your limbs so they feel longer rather than reaching for the ceiling.



Ball Pass

1. Hold one medicine ball that weighs 1 to 3 pounds.

2. Stand back-to-back with your fitness friend and bend your knees slightly to protect your back.

3. Turn slightly to your right and exhale as you pass the ball to your friend (she'll turn slightly to her left).

4. Then inhale and turn to your left and your friend will pass you the ball (this time she turns to her right).

5. Pass the ball 10 times, then change direction and repeat. And keep breathing!


Stand tall and keep your torso as steady as you can.

When this feels easy, stand 1 to 1.5 feet apart instead of back to back, and make a figure-8 with your arms as you pass the ball.

As you get stronger, get a slightly heavier ball or do more repetitions.



Lower Back Stretch

1. Lie on your back.

2. Bend your knees and hug them toward your chest. Don't lift your hips off the floor. Keep your head, neck, and back flat on the floor. If this bothers your knees, grasp behind your knees instead of putting your hands on top of them.




Related Links: biceps | butt/quads | calf | hamstrings | lower back | pecs | shoulders | thighs | triceps | upper back



Last Modified Date: 3/27/2001