Online Fitness Trainer, Exercise Programs & Workout Routines

Back Extensions

GymAmerica
Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Lower Back

Calories Burned:  238 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Spinal Erectors
Instructions: 
Stand between the two pads of a hyperextension apparatus; lean forward and place your hips on the larger pad and then the back of your ankles on the smaller pad.
 
Place your hands behind your head and then let your torso hang down towards the ground from the larger pad.
 
Lift your torso up to a position slightly above parallel with the ground and then return to the starting position.
 
The entire motion should be done in a smooth, controlled manner that lasts about 4 seconds, with the downward movement no faster than the upward.
 
Tags:  Hyperextensions Level 1

Exercise Comments

No comments have been posted yet.