This exercise is excellent for toning your lower back muscles. This will help to improve your posture - especially when spending hours at your desk.

Back Extensions on the Ball Start this exercise by kneeling and placing your feet against a wall. Bring the ball up close to your body.

Now straighten your legs and allow the ball to roll towards your hips. If the ball isn't in this position, you will need to push it down a little so that you have enough space towards your chest area to do the full movement. This is your start position.

Now take a deep breath. On the exhalation, lift your torso using your lower back muscles. Hold for 1 second at your highest position then inhale and return to the start position. Repeat. Start by doing 2 sets of 10 repetitions. Slowly increasing to 15 repetitions.