Spine Exercises

This exercise works the muscles along your spine to make your lower back, bottom, and legs stronger. Because the ball is wobbly and your arms are reaching out, you must use your tummy muscles to stay balanced.

This exercise strengthens your lower back muscles. You lie on your stomach over a stability ball and lift your upper body up. Placing your hands behind your head adds difficulty. It also helps work your glutes and hamstrings.

This exercise strengthens your back muscles. You lie on your stomach on a large ball with your feet against a wall and your knees off the floor. It works your tummy, bottom, and legs. It also tests your balance.

This exercise strengthens your lower back and waist. You lie face down on a large exercise ball and lift your upper body up. Then, you gently twist from side to side to work your core muscles.

This gentle exercise is done on a stability ball. It helps stretch your spine and uses your tummy muscles. It is good for making your back move better and also works your shoulders and chest.

To do the exercise ball prone leg raise, lie on your stomach with your legs straight and your toes resting on a stability ball. Use your lower back and butt muscles to lift your legs up. This exercise strengthens your spine and core muscles.

This bodyweight exercise strengthens your lower back, along with your bottom and the back of your legs. You do it on a special bench by lowering and lifting your upper body while keeping your back straight.

This bodyweight exercise strengthens your lower back, glutes, and the back of your legs. You use a special bench to lower and raise your upper body while keeping your back straight.

This is a machine exercise for your lower back muscles. It also works your bottom and the back of your legs. You sit on the machine, hold your feet in place, and push your back against the weight.

This is a simple exercise you do on the floor to make your lower back stronger. You lie on your stomach and use your back muscles to lift your chest up. It also helps work your bottom and the backs of your legs.

This exercise uses a foam roller to gently stretch your spine and help your back move better. It also works on the muscles in your legs and bottom. You do it by rolling your back over the foam roller from the bottom all the way to the top.

The sphinx is a gentle stretch for your lower back. You lie on your stomach and lift your chest up while keeping your forearms and toes on the ground. It helps your spine move better.

This is a simple seated exercise that uses your own body weight. It stretches your backbone and helps you stand up taller. It also gives a gentle stretch to your bottom and the back of your legs.

This is a standing exercise that uses your body weight to help your spine. It helps your tummy muscles work better and makes your lower back move more easily. To do it, you stand up, tighten your tummy, and gently tilt your hips to move your lower back.

This is a bodyweight exercise that works your back, legs, and bottom. You bend forward to touch your toes. This helps the back of your body stretch and move better.

Upward Facing Dog is a yoga pose that stretches your back, chest, and shoulders. It also makes your arms and back stronger. This move helps your spine move better and improves your posture.

This exercise works the muscles in your lower back. You lie on your stomach on a large ball with your feet touching a wall. You hold a weight and lift your upper body up. This also helps strengthen your bottom and the back of your legs.