How To: Do stability ball backbend holds

Learn how to do stability ball backbend holds. Presented by Real Jock Gay Fitness Health & Life.

Benefits
Do as gymnasts do: This exercise develops flexibility, balance, and core strength. Practice this exercise with a stability ball under you until you develop enough strength and flexibility to do it unassisted.

Starting Position
Choose a stability ball that comes just higher than your knees. Sit on the ball and put your feet on the floor.

Exercise
1. From the starting position, slide backward until your lower back is on the ball, making sure to keep your feet on the floor.
2. Reach back with your arms until your hands are on the floor with your fingertips pointing toward you and your hands a little more than shoulder-width apart.
3. Press upward through your center, lifting your back above the ball. Hold for 10 seconds.

Floor Variation
After you have mastered this exercise using the large stability ball, you may move on to using a smaller ball. Eventually, you can progress to doing the exercise on the floor, starting with your back on the floor, knees bent, feet flat, and hands positioned behind you with fingertips pointing toward you.