Back extensions is a lower back exercise targeting the lower back muscles lining the sides of your lower spine.This is very effective exercise among all lower back exercises,helping you to gain strength in the lower back.Incorrect form will lead to back pains and back problems.This back workout can be done using dumbbells also.
CORRECT FORM:
- Find a hyper extension machine and place your thighs firmly against the pads.Your hips should be slightly ahead of the pads.
- Assume that there is a board behind your back.This is the position above which you should not come up as this will hyper extend your back.
- Place your hands across the chest and start this exercise.Inhale as you end forward,till your upper torso is perpendicular to your legs.
- Exhale as you go up.Make sure you are in control of the movement.Do not jerk.Go up till your whole body is in a line.
- Do about 10-12 reps in a set,and about 4 sets.
