Bodybow Back Extension Hand On Back

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The bodybow back extension workout is designed to primarily engage the lower back muscles.

By using the bodybow, this exercise provides support and stability while targeting the lower back.

It helps to improve posture, strengthen the lower back, and enhance overall core stability.

While the bodybow may also engage auxiliary muscles, its main focus is on the lower back muscles.

Begin by lying face down on the bodybow, with your hips resting on the curved part and your legs extended straight behind you.
Place your hands behind your head, interlacing your fingers and resting them on the back of your head.
Engage your core muscles by drawing your belly button in towards your spine.
Inhale as you slowly lift your upper body off the bodybow, keeping your neck in a neutral position.
Exhale as you lower your upper body back down to the starting position, maintaining control and avoiding any jerking or bouncing movements.
Repeat the movement for the desired number of repetitions, focusing on using your back muscles to lift and lower your upper body.
Once you have completed the desired number of repetitions, carefully lift your body off the bodybow and stand up to finish the exercise.

Position your bodybow on a comfortable surface, ensuring that it is stable and secure beneath you. Lie face down with your legs extended and your feet hip-width apart, toes pointing towards the floor.
Place your hands gently on the back of your head, fingers interlaced, and elbows pointing outwards. This will help to support your neck and upper back during the exercise.
Engage your core muscles by drawing your navel towards your spine. This will create a stable foundation for the movement and protect your lower back.
As you inhale, press your hips into the bodybow and slowly lift your upper body off the ground. Keep your gaze forward, maintaining a neutral spine alignment, and avoid straining your neck by looking up or down.
Exhale as you lower your upper body back down, maintaining control and focusing on engaging your lower back muscles throughout the movement. Remember to keep your core engaged and avoid any jerky or sudden movements.