Back Extensions on the Mat (Intermediate)

Exercise Mat Back Back: Lower Core Neck Trapezius: Upper

This exercise focuses on strengthening the lower back.


  1. Start this exercise by lying face down on the mat. Your legs should be together, and arms bent with your hands resting underneath your forehead.

  2. Exhale and slowly lift both head and arms up together in one motion. Hold for 2 seconds, exhale and release. Return to start position and continue for reps.

  3. 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.