Back Attack

Challenge your back muscles to make them stronger - with this fun exercise mix.

Exercises:

1. Ball Seated Row Back

   

   Sit on the ball to challenge your core muscles more, or on the floor. Loop the band around your feet to create suitable resistance. Start with straight arms, pointing at your toes, keep elbows by your waist. Pull your shoulders back, move elbows backward and press your shoulder blades together. Hold 1-3 second and release slowly.

   Read more about Ball Seated Row Back

2. Ball Seated Row Shoulders

   

   Sit on the ball to challenge your core muscles more, or on the floor. Loop the band around your feet to create suitable resistance. Start with straight arms, pointing at your toes. Pull back and bring your elbows to shoulder height, keep moving elbows backward and press your shoulder blades together. Hold 1-3 second and release slowly.

   Read more about Ball Seated Row Shoulders

3. Reverse Lower Back Lift

   

   Place yourself on the ball, face down with hands and feet in ground. Keep hands in the ground the entire exercise. Contract the muscles in your lower back and slowly raise your lower body. Hold the position two seconds and release down slowly. Keep neck straight throughout the movement.

   Read more about Reverse Lower Back Lift

Back Attack is 1 of 33 workout routines in Poworkout Ball & Band.