Weight Hip Flexors

Beginners and persons suffering with lower back pain should avoid this exercise.

Sit down with your hands either side of your hips for balance, leaning back to reduce the tension on your lower back.

Grasp a small medicine ball between your feet, or alternatively rest it on the top of your feet.

Exhale and extend both feet out to your front, aiming to keep your feet 6 - 10 inches off the floor.

Avoid allowing your feet to go to low, or fully extending your legs, as this will place too much pressure on your lower back.

Beginners avoid this exercise.

Intermediates and advanced aim to work for a comfortable amount of reps with a suitable sized medicine ball.

Focus on keeping the movement smooth, avoiding any jerking action whilst the feet are extended outwards.

You can also perform this exercise on an incline bench, using a light Dumbbell. Aim to have the bench inclined at both ends, using your arms to pull your lower back into the bench.