Abdominals Stretch Variation Four
A stability-ball abdominal stretch that supports the spine through a controlled supine back extension.
- Works
- Core
- Equipment
- Other
How to
- 1Sit just in front of a large stability ball with your feet planted about hip-width apart.
- 2Lean back and position the ball beneath your lower-to-mid back while keeping your knees bent.
- 3Let your upper back follow the curve of the ball as you extend the torso and open the front of the abdomen.
- 4Keep both feet grounded and breathe slowly while the ball supports the extended position.
- 5Use your core to bring the torso back toward neutral without rolling abruptly off the ball.
- 6Reset the ball under your back before repeating each controlled extension.
Common mistakes
- Placing the ball too high or too low to support the lower-to-mid back.
- Letting the feet slide or lifting the heels, which makes the supported position unstable.
- Dropping over the ball abruptly instead of extending with control.
- Holding the breath or forcing a deeper arch than feels comfortable.