back extension

1. Lie face down on a bench with your upper body hanging off the end of the bench.

2. You will need a partner to hold your legs or have your legs strapped to the bench.

3. You may have to move around till you find a comfortable position so that your groin area isn't uncomfortable.

4. It is very important that you know for sure that the bench will not topple over when you are doing the move.


5. When you are ready to do the move fold your arms in front of your chest.

6. Then bring your body up till it is in line with the rest of your body.

7. Hold the position for the count of one, then slowly return to the previous position.

8. Keep your back straight throughout the exercise.

9. Do not attempt this move if you have a weak back.

10. It is safer to build up your back by starting on the back raise and when you have built up adequate strength move to the back extension if necessary.