Ball Swimmers is an intermediate lower back strengthening exercise that is very beneficial, especially if you have lower back pain. A majority of lower back issues is due to a lack of strength in the lower back muscles, therefore an exercise like swimmers can help alleviate back pain. Start lying on top of a physio-ball, facing down with your hands and feet on the ground. Keeping your head in a neutral position lift up one hand and the opposite leg so that they are in a straight line with your torso. Slowly lower them then repeat using the opposite arm and leg. Keep your arms and legs straight in the locked position throughout the exercise.
Core | Intermediate | Erector Spinae (Lower Back) | Physio-ball