Back Extensions from Ball
If you don’t have access to a gym with a back extension machine, this exercise performed with a stability ball is the next best thing.
Lie facedown on a stability ball, hands behind your head, feet against a wall. Squeeze your glutes and lift your torso up until your body forms a straight line. Hold for one or two seconds. Slowly return to start.
This exercise will strengthen your lower back and your glutes.