Bosu ball back extension

STRENGTH

How to Do Bosu Ball Back Extension

This exercise can be done at home or in the gym. This exercise will improve the strength and endurance of your lower back muscles, and your core, all of which help to keep your body in alignment and ensure good posture as you about your everyday activities.

Bosu Back Extension Preparation

  1. Lie face down on the Bosu ball with your stomach and hips centered over the Bosu ball, and your legs fully extended and resting lightly on the floor.

Bosu Back Extension Movement

  1. Place your palms on the ground, and rest your forehead against the back of your hands. Allow your forearms to gently rest on the ground. Don’t raise your head or crane your neck. Ensure that your head, neck, and spine are all in alignment. This is the start position, and you’ll find that you’re “draped” over the Bosu ball. Pull your shoulder blades back and down, and slowly tense your lower back muscles to lift your torso off the ground. Don’t use momentum, or over-extend your back. This is slow and deliberate movement. Keep the back of your hands against your forehead, and your elbows open.

  2. Pause at the top of the movement, and then return to the start position, before performing the exercise on the other side.

  3. Repeat for the required number of repetitions.

AS FEATURED IN

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