Back hyperextension is an exercise that is used to work out the muscles of the spine. Unlike the classical version, this has a significant advantage: although the same muscles work during training, the tension on the spine is significantly reduced. Given this, the exercise is suitable for people with back problems, as well as with poorly developed muscles.
Reverse hyperextension in the home
This exercise can be used before the main workout to prepare the body for a more serious load. There are several options for doing this exercise at home:
- Reverse hyperextension on the simulator. Place yourself on the bench so that your hands hold onto the platform that is designed for the feet, and the head rested against the roller. The legs should be lowered to the floor. Straining the muscles of the thighs, back and buttocks, raise the legs so that they form a single line with the upper body. Hold for a couple of seconds, if possible increase the voltage, and then slowly lower your legs down. During execution, check that the body does not arch.
- Reverse hyperextension on the fitball. Position yourself on the ball so that the hips are on the fitball , and your arms lean against the front on the floor. Put your feet on the floor, but make sure they are even. Raise them so that they form a straight line with the body, hold for a couple of seconds and lower your legs.
- For girls, there is another option for reverse hyperextension, which is performed on the floor . Lie on your stomach and place your arms along the body. Raise your head and shoulders, and place your arms on the waist. At the same time, raise your legs. In this position, hold for a couple of seconds. You can also pull your hands forward and lift them with your legs. To increase the load between the legs, tighten the ball.