How To Use A Back Extension Machine

Hi my name is Ricardo Macedo. I am here today to show you some good tips and to show you some exercises. We are in my gym in London, W8.

So you can find us on our website www.r-fitness.co.

uk. So, come with me and we are going to show you some tips. Here we go.

Hi, I am going to show you how we do some back extensions. It is a miniature version to the full back extensions. It can be done on the floor or the rack, or on the machine.

So, we are going to show you two types. I have Fendy here to show us how to do this. Fendy, please step in.

So, step inside first, and make sure you are comfortable. The rack is adjusted for the right height for you. Lean forward, cross your arms, make sure you are not going to hurt yourself, and all the way.

Done, nice and easy. All the way to the top. No hyper extension.

Just make a straight line and back down again. All the way down Fendy, good. And I am going to make little bit of a challenge for her.

What I am going to do, I am going to give her this plate for more resistance. So, all way down, all way up. Nice and easy.

So work the muscles in your lower back. Give a good posture and sometimes workout the top part of the glutes, give a nice perky bump. One more time.

Good. So that's one way you can do it. The other way we can do it is on the floor.

So let me take this away. One second. You going to lay down with your chest.

Please keep your hands under your chin, and just rise from the floor. Good. Another good way to do is to keep your legs on the floor.

Just work your lower back. Again the resistance can be increased if you hold that behind your neck. That's a great way of exercising.

Work all along your lower back. Tighten up your glutes and make your bump a little bit perky, and that's enough. So that's a few ways you can do back extensions.

Sometimes there are big machines which control big weights that can be easily followed by instructions.