Back Extensions Workout on a Fitness Disc

Video Transcript

For this exercise you'll be on your knees in a prone position. What I need you to do is place your hands on the gliders and we're actually going to go all the way down onto the abdominals; your chest should be right at the edge of your mat. I want you to reach your arms all the way out in front of you and you're going to initiate the movement by pulling the shoulder blades down, so I'm going to pull the shoulder blades into my back pocket. As I do that, my head is starting to lift and my shoulders come up off the ground. I'm pulling my abdominal muscles in tight and I'm squeezing through the lower back muscles. So we're targeting the erector spinae and the gluteus maximus. Be careful not to lift the chin too high. Keep your focus on the floor so that your head stays in alignment with the body. Next, I can pull those gliders around to the side, lift and circle and down, and lift. So this is in preparation for some yoga moves that you might do in your yoga class, back extension. It's an excellent idea to always go through back extension exercises, it's one of the ways the spine is meant to move. And release, and you're going to lift, pushing through the gliders and relax down. That is your back extension, again, to target the lower back muscles, the erector spinae.

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