The exercise
Lift your left arm and right leg about 1 inch off the floor, and stretch out as
much as you can (refer to Figure 14-19b). Hold this position for five slow counts
and then lower your arm and leg back down. Repeat the same move with your
right arm and left leg. Continue alternating sides until you complete the set.Technique tips
Keep the following tips in mind as you perform the back extension:Exhale as you lift your arm and leg, and inhale as you lower them.
Pretend that you’re trying to touch something with your toes and fin-
gertips that’s just out of reach.Work for precision rather than height. Lift your arm and leg at the
same time and to the same height.Gym alternative: Ball back extension
Kneel on a physioball and place your hands behind your head. Lean forward
and lengthen your body so your torso is resting against the ball and you’re
firmly balanced on your toes (see Figure 14-20). Make sure your spine forms
a straight line from your tailbone to your neck. Lift your chest upward a few
inches, hold a moment, and then slowly lower back down.Cross your arms over your chest, pull your abs in, and lower your upper
body a few inches by bending forward at the hips. Raise back up, using your
lower back, so your body is parallel to the floor.Photograph by Sunstreak Productions, Inc.Figure 14-20:
Perform the
back
extension
on a
physioball to
add variety
to your
workout.236 Part IV: Lift and Curl: Building a Stronger Bod with Weights