Bodybuilding exercises can be performed by individuals of all age groups, genders and built. The sport itself lays emphasis on the development of lean muscle while shedding excess body fat. It helps promote a healthy lifestyle and inculcates self discipline and perseverance. Bodybuilding enthusiasts need to undergo a number of rigorous training sessions in order to develop the body of their dreams such as weight training, strength training, flexibility training, resistance training etc. In addition to this, they are required to take a well balanced diet as per the specific requirements of their body, adequate amount of rest and proper supplementation. 
Bodybuilding is a methodological way by means of which individuals can develop strength and stamina. The various exercises performed in bodybuilding training sessions enhance the overall personality of the individuals as well as improve their performance in other sports such as football, net ball, volleyball, swimming, martial arts, rugby, gymnastics, tennis etc.

Muscles respond better to exercises if they are performed by using the right form. The emphasis in bodybuilding is on the development of the entire body and not just any one part. Back exercises play a significant role in developing the Latissimus dorsi or the Lats. Training the back muscles gives the body a classic ‘V’ shape and strengthens the spine. A strong back also enables you to develop other muscle groups and helps you perform various day to day activities without having to exert much pressure. Weak muscles are often the root cause of several back problems such as lower back pain and stiffness. The muscles of the abdomen, back and hips support the spine collectively and are also known as core muscles. They are the spinal chord’s main defense mechanism against gravity. Various exercises enable you to strengthen these muscles and eliminate back problems. Strong quads as well as strong abs also play a significant role in supporting the lower back.

Back extension on the floor helps develop the lower back muscles of the body that act as the stabilizer muscles during exercises for other muscle groups. This exercise targets the Erector spinae along with the glutes.

Benefits of Back Extension on the Floor:

It supports your upper body and improves your performance in other sports as well.

It strengthens the lower back muscles enabling you to fight lower back pain.

It improves posture.

It reduces the risk of back injury.

No equipment is required to perform this exercise.

It combats muscle tightness and stiffness of the lower back.

It can be performed anywhere and at any point of time.

Starting position of Back Extension on the Floor:

•    Lie down on the floor.
•    Put your hands to the sides of the head with your elbows outwards.
•    Place your arms behind your back.

Movement for Back Extension on the Floor

Gradually lift your head, shoulders and your upper chest from the floor. This is a short distance movement.

Hold for a count of two; then lower your body slowly back to the floor.

Variations of Back Extension on the floor:

Back extension bench

Put your ankles under the pads and place your body in such a manner that your hips are relaxed on the padded cushioning.  Cross your arms and lift your torso until you are parallel to the floor – do not lift beyond this. Slowly bend forward towards the waist until you are perpendicular to the floor. Flatten your back.

Helpful Tips:

Keep your head facing downwards to the floor in a straight line with your spine.
Keep your legs relaxed on the floor and avoid lifting them.
Raise yourself till you feel relaxed without lifting your back.

Points to Remember:

Warm up: Prior to performing any bodybuilding exercises, it is essential for you to conduct a mild warm up routine. This increases the pulse rate, warms up the core muscles and decreases the risk of injury. You can start by performing push-ups, skipping, running, jogging etc. before moving on to heavier weightlifting exercises.

Prior to performing any of these exercises it is essential for you to consult a registered medical practitioner in order to determine if your body is capable of handling the pressure involved or not, particularly, if you are suffering from any ailments such as coronary heart disease, hypertension, chronic back pain or are recovering from an injury or surgery.