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Stability Ball Back Exercises You Should Be Doing On the Reg

When you step into the gym, there's a lot of equipment to choose from. Dumbbells, kettlebells, battle ropes, TRX straps—the list goes on. But one of our favorites is the tried-and-true stability ball. Not only is it easily transportable to any private nook you've claimed, but the oversized ball can also be used to strengthen and tone, improve stability, and stretch you out. It's also great for improving posture, which is where this workout, designed by Amanda Butler, an instructor at The Fhitting Room in New York City, comes in. Each exercise will make you stronger and help correct any poor posture habits you may or may not have picked up from hunching over at a desk all day. 

Stability Ball Back Workout

Do: Three sets of this routine, in order. Perform these stability ball back exercises twice weekly.

1. Opposite Limb Extensions

A. Lie on your stomach on the ball with your feet and hands at shoulder-width distance. 

B. Simultaneously lift your right arm and  left leg straight to make a line with your torso. Return to start.

C. Repeat on the opposite side for one rep. Do 10 reps.

2. Hamstring Curl

A. Lie on your back on the floor with legs straight, heels resting on the ball.

B. Lift hips toward the ceiling and engage your core to maintain balance. Bend your knees, squeezing your hamstrings and glutes to curl the ball in toward your glutes. Return to start with legs extended, hips up, for one rep.

C. Do 10 to 15 reps.

3. Push-Ups

A. Start in high plank with feet together on the stability ball and hands on the floor.

B. Bend elbows and lower into a push-up while keeping your legs straight and feet balanced on the ball. Push back up to return to start.

C. Do 10 to 15 reps.

4. Back Extensions

A. Lie face down with your chest on the ball, legs extended on the balls of your feet (for stabilization). Place both hands behind your head.

B. With control, lift your upper body up, peeling chest off the ball and squeezing your back muscles. Return to start.

C. Do 10 to 15 reps.

5. Knee Tucks

A. Start in high plank with toes resting on the ball, hands shoulder-width apart.

B. Bring knees toward chest so they're directly under hips. Slowly extend back to start.

C. Do 10 to 15 reps.

6. Superman Ball Lift

A. Lie face down on the ground with arms and legs extended, the ball resting between your ankles.

B. Squeezing balI with both feet, lift your knees, arms, and chest off the floor. Slowly lower arms and legs, keeping ball between your feet, to return to start.

C. Do 10 to 15 reps.