Mel demonstrates his unique equipment for reverse hyperextensions.

Exercise: Reverse Hyperextension Machine
Category: Supplemental
Muscles targeted: Glutes, lower back, and hamstrings

This exercise is regarded by many strength coaches as being the best lower back, hamstring, and glute exercise. This is because it allows you to train all these muscles in unison. This is important because the muscles of the posterior chain are the same muscles responsible for running and jumping.

This is performed on a special bench invented by Louie Simmons of Westside Barbell Club. This exercise is also being use for rehabilitation purposes for those with back problems or herniated disks. This is because the bench decompresses the disks when the weights are in the midpoint position. To perform this exercise, there is a strap that wraps around your ankles or you place your ankles between rollers. You jump on the bench with your face down. Your entire torso is supported by the bench. This allows for your legs to hang down at a 90 degree angle. You perform the movement by contracting your glutes and raising you legs up to a horizontal position.

At this point, you try to contract your glutes and lower back as tight as possible. Then you lower the weight past the 90 degree starting point to a position where your ankles are in alignment with your head. This is the point where the disks are stretched apart to allow fluid to enter the joints.

You may not know this, but many people do not use good form when doing an ab crunch. Not only can this cause back problems, it will also make your ab workout less effective. Learn to do it right!

Difficulty: Easy

Time Required: 3 to 5 minutes
Here’s How:

1. First you lie down on the floor and bend your knees, placing your hands gently behind your head or across the front of your chest.
2. Pull your belly button towards your spine, and flatten your lower back against the floor.
3. Slowly contract your abdominals, bringing your shoulder blades about one or two inches off the floor.
4. Exhale as you come up and keep your neck straight, chin up.
5. Hold at the top of the movement for a few seconds, breathing continuously.
6. Slowly lower back down, but don’t relax all the way.
7. Repeat for 15 to 20 repetitions with perfect form for each rep.
8. To add variation, bring your knees in at the same time you lift your upper body off the floor (full body crunch)
9. To make it more difficult, balance on an exercise ball.

Tips:

• To keep your neck in proper alignment, place your fist under your chin to keep your head from moving.
• Keep your back flat against the floor throughout the entire movement.
• If your back arches, prop your feet on a step or platform to make it easier.

What You Need:

• A carpeted floor or mat.
• Abdominals
• Exercise Ball (Optional)

- article courtesy of Apex Body