Primary muscles: Middle, upper and lower back
Secondary muscles: Core
Equipment: No equipment
PRONE BACK EXTENSION INSTRUCTIONS
1. Lie on your stomach with your legs fully extended and your arms extended back.
2. Engage your back muscles and lift your torso.
3. Pause for 2 seconds, then return to the starting position.
4. Repeat until the set is complete.
PROPER FORM AND BREATHING PATTERN
Maintain your head and neck in a neutral position, look down and keep your chin away from the chest. Breathe out as you lift your torso, pause, and inhale as you return to the starting position.
The prone back extension targets and strengthens the back muscles, improves posture and gives you a taller, slimmer-looking physique. This exercise also enhances your core strength and improves the stability of the spine.
SETS AND REPS
To calculate the number of calories burned doing the prone back extension, enter your weight and the duration of the exercise: