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The Back Exercise fitness poster is a fantastic reference point for gym users of all abilities, providing an extensive range of back exercises, training tips and advice. The chart identifies the everyday benefits of training your back and highlights how weight training can be used with great effect for different goals; from muscle-gain to fat-loss. Exercises included: Pull-ups, Lat Pulldown, Bent-over Rows, Seated Rows, Face Pull, Back Extensions.
Focus on main muscles (mainly targeted muscle in these exercises is lower back, other mostly involved muscles are gluteus, hamstrings, traps and deltoids). Stability ball is not a must, but it is great thing to have around because it makes you work harder by engaging more muscles in order to stabilize your body. This is same thing as regular superman back extensions, only difference is that in this variation we are raising only one leg and one arm off the floor at time. To increase difficulty of this exercise, try holding top position for 2-3 seconds on every repetition.

You can do few reps with one arm and leg and switch later, or you can alternate with every repetition you make. Again, to increase difficulty of exercise, try holding top position for 2-3 seconds on every repetition.
Stability ball is awesome piece of equipment which can come handy in so many different ways, and the best thing is that it costs only few bucks. To increase difficulty you can position the ball lower towards your hips, fully extend arms, hold top position for 2-3 seconds or even take some extra weight in your hands (dumbbell, medicine ball, weight plate…).
To make it easier you can position your hips lower on the ball, and you can also put your arms on your back or sides.
This exercises is great way to play around and get a feel for backlever, planche and other similar moves that require full lover back activation. Concentrate on your lower back and raise your legs off the floor as high as possible using just that (other muscles will help, but try to make your lower back do as much work as possible).

If hold becomes too easy you can also use some ankle weights or resistance bands to make this harder. To increase difficulty of exercise, try holding top position for 2-3 seconds on every repetition.
PS: In case you don’t have stability ball that you could use try putting 2 chairs together, put something soft over to make them more comfortable and don’t look for another excuse. The quality poster is finished in durable laminated paper, and measures 584 mm by 840 mm in size.

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