Lie face down on the floor with your arms extended in front of you and your legs straight.- Simultaneously lift your arms, chest, and legs off the ground as high as possible.
- Hold the position for a moment, squeezing your lower back muscles.
- Slowly lower your arms, chest, and legs back to the starting position.
- Repeat for the desired number of reps.
- Lie face down on the floor, holding a light dumbbell in each hand with your arms extended in front of you and legs straight.
- Simultaneously lift your arms, chest, and legs off the ground as high as possible, while holding the dumbbells.
- Hold the position for a moment, squeezing your lower back muscles.
- Slowly lower your arms, chest, and legs back to the starting position.
- Repeat for the desired number of reps.
- Adjust the back extension machine so that the pad is positioned just below your hips.
- Sit on the machine with your feet secured and your hands crossed on your chest or holding the handles.
- Bend at your hips to lower your upper body towards the ground, keeping your back straight.
- Extend your back to return to the starting position, engaging your lower back muscles.
- Repeat for the desired number of reps.