- Lie prone on ball. Position toes out wide on floor for balance.
Hold weight under chin or behind neck.
- Raise torso off of ball by hyperextending spine. Return torso
to ball and repeat.
- Movement can be made easier by using no
additional weight or by positioning hips low on ball. In
contrast, exercise can be made more challenging by positioning
ball lower toward hip. In which case, feet may be placed against
base of wall for stability. See Arm
Position During Waist Exercises. If weight is positioned
behind head, neck extensors act as stabilizers
Synergists (see comments)