Super Spine

Strengthens the back, prevents back pain and a strong back improves your posture and gives you a stronger look.


  1. Lower Back Lift and Row

    lower back lift and row

    Start laying on the ball face down with arms above your head. Activate your lower back muscles, lift upper body and arms. Hold the position, work the upper back by squeezing shoulder blades together and contract all muscles in upper back as much as possible for three seconds. Release and lower slowly.

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  2. Lower Back Twist

    lower back twist

    Place yourself on the ball with arms by your head. Keep both feet in the ground, contract the muscles in lower back and slowly raise your upper body. Continue the movement by making at twist, bring one elbow back and up. Come to the middle and repeat on the other side to complete one repetition.

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  3. Upward Plank Pose

    upward plank pose

    Start laying down on your back and place the ball under your feet. Use abs, back, leg and butt muscles to lift your hips up. Hold your body in a straight line from head to feet. Hold your legs together if possible.

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Super Spine is 1 of 33 workout routines in Poworkout Ball & Band.

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