Back Extensions on the Mat (Beginner)

Exercise Mat Back Back: Lower Core Neck Trapezius: Middle Trapezius: Upper

This is a simple exercise to strengthen your low back.


  1. Start this exercise by lying face down on the mat. Your legs should be together, and arms should be bent behind you, hands resting palm up on your lower back.

  2. Exhale and bend arms in an upward motion about a foot off the mat.

  3. Hold arms here and slowly lift head up from the mat. Hold for 2 seconds and return to start position.

  4. Recommended reps: 3-5 reps. can not be held responsible for any injuries which may occur as a result of these exercises, advice or recipes displayed on this website. Do not undertake any exercise program, diet or treatment provided by the site without professional or qualified supervision.