Weighted Hyperextension (On Stability Ball)

1. Place a stability ball on the floor, positioning it in front of you. 2. Lie face down on the stability ball, ensuring that your hips are positioned at the center of the ball. 3. Extend your legs straight behind you and position your feet slightly wider than hip-width apart for stability. 4. Hold a weighted object such as a dumbbell or a weight plate against your chest with both hands. 5. Engage your core muscles by drawing your belly button towards your spine and squeezing your glutes. 6. Begin the exercise by slowly lowering your upper body towards the floor, maintaining a neutral spine alignment. 7. Continue to lower your upper body until you feel a stretch in your lower back, but stop before experiencing any pain. 8. Pause for a moment in the lowered position and then gradually raise your upper body back to the starting position, maintaining control throughout the movement. 9. Repeat the exercise for the desired number of repetitions, maintaining proper form and control. 10. Remember to breathe regularly throughout the exercise and avoid any jerking or swinging motions. 11. Once finished, carefully dismount the stability ball by slowly sliding off it and return the weighted object to a safe location.