The back extension exercise is also known as a reverse sit up. This exercise requires a back extension rack. This is a great exercise for working your abdominals and lower back.
Step 1: Position on the Rack
Position yourself on the rack with the backs of your thighs under the lower padded bar and your hips draped across the upper padded bar. Bend your upper body as far toward the floor as possible and place your hands behind your head.
Step 2: Reverse Sit Up
Keeping your hands behind your head, lift your upper body and bend it backwards as far as you can. Your back should now be arched. As you come up, twist your body until your shoulders are perpendicular to the floor. Alternate sides to which you twist your body.
Step 3: Bend Forward
To complete the rep, bend your upper body as far forward as you can toward the floor. When just beginning this workout, a full set should consist of between 10 and 15 reps and the full workout should consist of 10 to 15 sets. You should take a break of between 30 seconds and one minute between sets.
Safe Exercise Habits
Whenever you’re going to work out strenuously, you should perform a good warm up and stretching routine prior to beginning. A good warm-up for this exercise will consist of trunk twists and windmills. A good stretching exercise to begin with will be to stand with your hands on your hips, feet shoulder width apart and your hands at your sides. Raise one hand up and slide the other hand down your side, stretching the muscles in your side. Switch sides and stretch again. Hold each stretch for between 20 and 30 seconds.
Exercise Injury Prevention
Besides a proper warm-up and stretching routine, the key to injury prevention in any exercise routine is to know when to stop. Don’t push yourself beyond your endurance, especially if you’re just starting out on an exercise routine.
This exercise will provide an excellent workout for your core muscle group, lateral obliques and glutes.