This exercise targets: the lower back, glutes, hamstrings, middle back For this exercise, you will need: an exercise ball, an exercise mat and a dumbbell Lie down on an exercise ball. Your torso is pressing against the ball and is parallel to the floor. Press the ball of your feet against the floor to keep your balance. Hold a dumbbell under your chin. Bend at the waist and lower back and slowly raise your torso. Remain in that position for a second and slowly lower your upper body to the starting position. Tips: Exhale when raising your torso and inhale when returning to the starting position. If you are a complete beginner, perform this exercise without weights. You can perform this exercise on a regular hyperextension bench or on a flat bench with someone holding your legs. If you have problems with your back, like a herniated disk, be careful not to hyperextend your back. If you have back related problems, a neutral spinal alignment would be your goal. Beginners: 10 repetitions Intermediate level: 15 repetitions Advanced level: 20 repetitions