- 1). Perform four sets of 12 repetitions of the superman exercise, four to five days a week. Begin the superman by lying on your stomach, legs hip width apart with your arms extended straight in front of you. Flex the muscles of your back, and lift your legs, upper body and arms as far off the floor as possible. Hold for two seconds and release back to the ground to complete one repetition.
- 2). Execute three sets of 10 back extensions, four to five days a week. Begin the back extension by kneeling and placing a balance ball directly in front of you. Lean over on the balance ball so your weight is on your hands and knees with your midsection resting on the ball. Lift your hands away from the ground and place them behind your head. Flex your back and lift your torso as high as possible away from the ball. Hold for one second and release back to starting to complete one repetition.
- 3). Perform three sets of 10 repetitions of the back reach four to five days a week. Begin on all fours with your weight resting evenly between your hands and knees. Look forward and lift your right leg and your left arm off the ground, straightening them out away from your body. Hold this position for one second and release, and then repeat with the other side. This completes one repetition.