Back extension

The back extension strengthens your lower back muscles. Performing this exercise on a regular basis may help reduce lower back pain. Use caution if you have a history of back problems or if your lower back is bothering you right now.

Getting set
Lie on your stomach with your forehead on the floor, arms straight out in front of you, palms down, and legs straight out behind you. Pull your abs in, as if you’re trying to create a small space between your stomach and the floor.

The exercise
Lift your right arm and left leg a couple of inches off the floor and stretch out as much as you can. Hold this position for five slow counts, lower back down, and then repeat the same move with your left arm and right leg. Continue alternating sides until you’ve completed the set. See Figure.

Do’s and don’ts

• DO exhale as you lift and inhale as you lower.
• DO pretend as if you’re trying to touch something with your toes and fingertips that’s just out of reach.
• DO pay special attention to how your lower back feels.
• DON’T lift up higher than a few inches.
• DON’T arch your lower back.

Other options
Sequential back extension (easier): If the basic version of the back extension bothers your lower back, lift and lower your right arm, and then lift and lower your left leg.
Kneeling opposite extension (easier): Kneeling on your hands and knees, extend your right arm out in front of you and your left leg out behind you. This version places less stress on the lower back and is an excellent modification for those new to lower back training and those who feel lower back discomfort when doing back extension exercises.
Same-side back extension (harder): Do the same exercise while lifting your right arm and right leg at the same time.