Back extensions for a strong low back are a must for all beginners and even some experienced exercisers with weak low backs. The variations below promote spinal flexion and reinforce the s-curve of the back. They also improve posture, mobility, and flexibility of the upper back, chest, and shoulders. When you have a stronger back your workouts are way more productive so be sure not to skip these.

Exercise
Low Back Extension 1) Lie face down on flexaball with knees and feet on floor. 2) Flexaball placement should be at abdominal to lower chest region. 3) With hands on chest, raise trunk 4-8 inches. 4) Lower to start position. 5) To increase intensity, position ball down towards hips, feet wide with knees off floor. Hands may be placed behind head and overhead to further increase resistance. To increase stability, place feet against wall or stationary object. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time
Opposite Arm Oposite Leg Raise 1. Start by placing yourself on your hands and knees. 2. Slowly raise your opposite arm and opposite leg and extend them out away from the body. 3. Return to the starting position and repeat with the other side. 4. Repeat for the required repetitions. 5. Always keep this movement slow and controlled. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time