HYPER EXTENSION

1. Lie face down in hyper extension bench , tucking your ankles securely under the footpads .

2. Adjust the upper pad if possible so your upper things lie flat across the wide pad , leaving enough  room for you to bend at the waist without any restriction .

3. With your body straight , cross your arms in front of you or behind your head . This will be your starting position  .

TIP:- You can also hold a weight plate for extra resistance in front of you under your crossed arms .

4. Start bending forward slowly at the waist of for as you can while keeping your back flat . Inhale as you perform this movement . Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of back .

TIP:- Never round the back as you perform this exercise . Also , some  people can  go farther then  others . The key thing is that you go as for as your body allows you to with out around the back .

5. Slowly raise your torso back to the initial position as you inhale .

TIP:- Avoid the temptation to arch your back past a straight line . Also do not swing the torso at any time in order to protect the back from injury .

6. Repeat form the recommended amount of repetitions .

VARIATIONS:- This exercise can also be performed without a hyper extension bench ,  but in this case you will need a spotter . Also a similar exercise to this one is the good miming and the stiff legged dead lift .