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Using Swiss ball exercises to tone the back is simple and has the added benefit of strengthening the core muscles at the same time.
It’s important to keep the back muscles toned and strong for support, good posture and overall back health.
A well defined, toned back is also considered a very attractive look on both men and women. Adding these easy exercises to tone the back to your regular workouts will certainly enhance this.
Back extension
- Lie outstretched on the Swiss ball in a prone position with your feet resting on the ground. Rest both hands on the ball beside your hips.
- With a slow and controlled movement, raise your chest up off the ball
- Next raise your arms up off the ball, out to the sides with your elbows bent
- Slowly lower both your arms and your chest back to the ball
- Repeat this movement for 15 reps then rest for one minute, and repeat another 15 reps.
Tip
As you raise your chest up, squeeze your shoulder blades together.
Pike
- Start by lying with your stomach over the ball and your legs out behind you, raised off the ground, in line with your body
- Place your hands lightly on the floor in front of you for balance
- Now slowly lower your legs and chest towards the floor so you are in a ‘V’ position over the ball. Keep your legs as straight as possible and your heels together
- Repeat this for 15 reps, rest for one minute, then repeat for another 15 reps.
Tip
Clench your buttocks together as you raise your legs back off the floor.
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