The twelfth in a series by Scot Willingham.

@##=#<1,R>@##=#11 Hyperextension on Ball

Muscles worked:
Primary: Erector spinae, lower Trapezius
Secondary: Gluteus maximus
Equipment: Swiss ball

You are draped over the ball. Spread your legs so that you can stabilize yourself. Keep your toes tucked under. Engage your lower back muscles and arch up lifting your upper body off the ball. Your body is in a diagonal from your toes to the top of your head. Keep your eyes focused on the ground slightly in front of you so that you don’t over contract the back of the neck. The arms should be by your sides with the fingers reaching toward your toes, pulling the shoulder blades slightly together and down the back. Return to your starting position slowly. Be sure to relax completely. Repeat until fatigue.

Stud Muffin version: Arms are lifted up and out to the sides as if you were flying when you arch up off the ball.

Xena, Warrior Princess version: Arms are extended up above the head as if you were diving when you arch up off the ball.