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Seated Anterior Core Lengthening

This is an excerpt from Vital Core Training by Leslee Bender & Leslee Bender.

Seated Anterior Core Lengthening (Ball Behind Low Back) a

Seated Anterior Core Lengthening (Ball Behind Low Back) b


Placing the ball behind the low back provides support and allows the front of the body to lengthen and engage against gravity.


  1. Sitting with the knees and hips flexed and the feet on the floor, place the ball securely behind the low back and reach the arms in front of the chest. The lumbar spine should be slightly curved and the hips should be relaxed.
  2. Inhale to initiate.
  3. Moving fluidly, exhale slightly and lean back. Reach the arms upward until the core engages.
  4. Perform 6 to 8 repetitions.

Alignment Cues

  • Keep the cervical spine neutral and the thoracic spine extended.
  • Lean back only until the front of the body is engaged.
  • Move slowly.
  • Keep your gaze slightly upward.


You can increase the intensity of the exercise by abducting the arms to the sides and holding weights.

Seated Anterior Core Lengthening (Ball Behind Low Back) c

SAFETY TIP If additional support is needed, place the hand on the outer thigh for balance.

Seated Anterior Core Lengthening (Ball Behind Low Back) d

More Excerpts From Vital Core Training



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