Ball Swimers

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.

EXERCISE BREAKDOWN
Core | Intermediate | Erector Spinae (Lower Back) | Physio-ball