Matt Numrich of Elite Defense Systems shows you the reverse hyper extentions, a great exercise for the lower back strength. To do this exercise, you will need a flat bench and a swiss ball. Balance yourself over the swiss ball that is on top of the bench, and hold the flat bench to keep you and the ball in place. Then holding this position, raise your legs up until they are almost perpendicular with the rest of your body before putting them down. Go for 10-12 repetitions first then increase to 20-24 reps if you are already comfortable with this exercise.