Back extension exercises are an excellent way of exercise that makes you feel having fit and healthy spine. The back extension with ball exercise not only helps condensing pain, tautness and inflexibility but also makes you feel young and full of liveliness. But while doing the exercise keep in mind one thing that if the exercise is not performed correctly that it may disturb your spine and create more problems. So here I am to help you out by giving you the right steps to perform the exercise correctly.

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Tone your upper body muscles by practicing dumbbell reverse fly’s seated on ball regularly. The steps to perform the exercise rightly is described below.



Take a ball and balance yourself by sitting on the ball with your feet placed flat on the ground.

Hold dumbbells in both your hands with the palms facing inwards.

Bend yourself leaning your chest and spine in downward direction and place your hands besides both the feet.



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Get strong and sexy abs by doing these crunches on ball. Tone your abdomen muscles by balancing yourself on the ball and performing crunches. Below are the steps to perform crunches on the ball.

 

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No big machines or investment required. It is an excellent bodyweight exercise for beginners like you and me. So let’s check out the steps for doing the exercise.

 

• Start the exercise by lying down straight on your back.
• Place a large ball under your heels as shown in the figure.
• Lift your hip and make sure that the knees are not bent.
• Place the hands on the floor.

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Want to have sexy and stout abs? Perform Clamshell Crunch with ball and get sturdy abs.

· Lie down straight on a mat.

· Hold a ball between your legs with the knees folded.

· Place your hands behind the ears in a crunch position.

· Get sure of your abs being erect and taut.

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Want to have strong and sturdy hips and legs? Perform the Hamstring Curl with stability ball exercise and strengthen your hips, thighs and legs. The exercise also works for your spine and back. The step to perform Hamstring Curl with Stability ball is stated below.

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The dumbbell reverse flys lying on ball is the exercise which helps you strengthen you upper spine. The steps to do the exercise are mentioned below.

• Start the initial position by balancing yourself on the ball with the help your legs resting on the wall and toes touching the floor. Note the legs should be placed apart. Hold the dumbbells into your palms and place both your hand wide apart as shown in the figure.
  
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Get sexy abs and curvy chest by performing the dumbbell chest flys on ball on regular basis. The way to do this exercise is shown below.

• Hold dumbbells in both your hands. Place your spine on a ball and bend your legs from knee. Try to balance in this position such that your spine, butt and knee are in one line with the legs rested on the floor as shown. Now extend your hands erect towards the ceiling.
  
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Want an athletic body? Strengthen your arm and thigh muscles by performing the push up on ball exercise regularly.

• Start the initial position by placing the ball under your legs. Balance yourself by placing both the arms placed apart. Balance yourself such that your legs, hips and spine are parallel to the ground.

  

  
  
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Are you finding an exercise for your abs without creating tension in your neck? Then try out this exercise.

• Position your spinal on a ball as shown in the figure with your knees bend and legs resting on the ground. Extend your hands joined in prayer position. Involve your abs and raise your butt so that your tummy and thighs are in one line. Exhale while moving your trunk slowly towards right side till your hands are parallel to the floor. Now while coming back to start position inhale. Now repeat the above steps on the left side.

  Source: ChicShaping.com — Get on the Ball: Ab Twist