untitled

Back extension

The back extension both stretches and strengthens your lower back. It’s the

perfect complement to the basic crunch to develop a strong, balanced mid-

section. Use caution if you have a lower-back problem or experience lower-

back pain while performing this exercise. If you do feel pain, try lifting only

your legs and leaving your arms flat on the floor.

Getting set

Lie on your stomach, facedown, 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. (See Figure 14-19a.)

Photograph by Sunstreak Productions, Inc.

a

b

Figure 14-19:
The back
extension
stretches
and
strengthens
your lower
back.

Chapter 14: Designing a Strength-Training Program 235