Bosu Ball Lower Back Exercises

Place your bosu ball on its hemisphere i e the flat. Squat back and hop feet out into a high plank. Let the spine lie back into slight extension.

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Directions place the bosu flat side down.

Bosu ball lower back exercises. Lift your right arm and left leg off the bosu ball simultaneously until they re parallel to the ground. Tighten your core and glutes to avoid rocking your body side to side. Press through your palms to extend your arms and push your body back up to high plank. Start in a seated position with feet flat on floor tailbone and lower back resting on round side of bosu ball upper body curled toward knees hands behind head and elbows wide arch.

Straighten the leg on the left side. Bosu ball lower body exercises 1. Place the bosu ball on the ground with the inflated side facing upwards. Make sure that your lower back stays gently connected to the bosu ball and that your head is in line with your spine.

How to do bosu ball back extension. Flip a bosu ball and place your hands on the edges of the flat surface shoulder width apart. Hop them back in then as you stand with arms straight lift the bosu to eye level. Align top of dome of bosu balance trainer with middle of thoracic spine.

Target glutes quads hamstrings and lower back. Lower your arm. Get on all fours on the bosu. Lay down on the bosu ball with your abs on top of the ball.

Start sitting with your hips at the bottom edge of the bosu ball and your hands behind your head. Your elbows should be bent and pulled in to your sides. Slowly bend your elbows and lower your chest toward the bosu ball keeping your core engaged and back flat. Bring your upper body up as.

Stand upright gripping the bosu ball directly in front of your body as you hold onto the bosu s handles with both hands. Spread your legs wide and place your hands on your head. How to do bosu ball push ups. Lie down on the floor.

Bring the bosu back down to the ground and repeat for 10 to 12. To enhance your core strength while working your lower body use the bosu ball as a weight by holding it in your hands. Keep the hips level i e do not rotate them and reach your left arm to your right to rotate the thoracic spine. Flex your knees and place.

Slowly lean back over the bosu ball until you feel your upper back extend. Target glutes lower back hamstrings abs and quads. Your knees should be just below the middle and your palms should be toward the top.