Swiss Ball workout for back strengthening

To strengthen the back, generally we do all those exercise that involve back strengthening. These exercises also help in toning up the back.

1. In this exercise you lie prone on the ball. Abdomen is supported on the ball and you place your hands on top of the balll and lift the torso high up. This works on Erector Spinae i.e Longisimmus, Iliocostalis and Spinalis. Inhaling you go down and as you exhale, you come up again.



2. In this, the hands are not supported on the ball. Instead they also come straight up and hence the movement becomes more challenging. You may even overload the muscles by holding dumbells in each hand.



Slowly as you inhale, you come down.
Do 20 repetitions.