In this program I demonstrate how to safely strengthen the back muscles with a back extension bench and offset those muscles with its opposite abdominal muscles. cephalic means above the navel, caudal means below the navel. If you suffer from back pain do the program in this order:the first 2-4 weeks -- longissimus cephalic, abs roll and unroll, longissimus caudal, lower abs, the next 2-4 weeks add -- iliocostalis cephalic, internal oblique cephalic, iliocostalis caudal, internal oblique caudal, the next 2-4 weals add -- transversospinalis cephalic, positive torsion external oblique cephalic, transversospinalis caudal, positive torsion external oblique caudal. The last exercises are more advanced and can be done if you do not suffer any back pathologies -- longissimus hinge, rectus abdominis hinge, iliocostalis hinge, internal oblique hinge, transversospinalis hinge, external oblique hinge, L5-S1 ELDOA.