Bodybow Back Extension Hands Under Head

Video coming soon...

The bodybow Back extension hands under head workout is designed to primarily engage the Lower Back.

The bodybow, a versatile piece of equipment, provides support and stability during the exercise.

By keeping the hands under the head, the workout specifically targets the Lower Back muscles.

While the bodybow may also engage auxiliary muscles, its main focus is on strengthening the Lower Back.

Lie face down on the bodybow, with your hips resting on the curved part and your feet secured under the footrests.
Place your hands behind your head, with your elbows pointing out to the sides.
Engage your core muscles by pulling your belly button towards your spine.
Slowly lift your upper body off the bodybow, keeping your neck in a neutral position.
Continue to lift until your torso is in line with your legs, while exhaling.
Hold the position briefly, focusing on contracting your lower back muscles.
Lower your upper body back down to the starting position, inhaling as you do so.

Position yourself on the bodybow by lying face down with your hips resting on the padded support and your feet securely anchored. Place your hands gently behind your head, keeping your elbows wide, and engage your core by drawing your belly button towards your spine.
As you begin the exercise, focus on maintaining a neutral spine by keeping your neck in line with your spine and avoiding any excessive arching or rounding. This will help to protect your lower back and ensure proper engagement of the targeted muscles.
Slowly lift your upper body off the bodybow by using your lower back muscles, rather than relying on momentum or pulling with your arms. Imagine lengthening your spine as you rise, feeling a gentle stretch in your lower back. Keep your gaze forward and avoid straining your neck.
At the top of the movement, pause briefly and squeeze your glutes to enhance the activation of your lower back muscles. Focus on maintaining control and stability throughout the exercise, avoiding any sudden jerky movements.
Lower yourself back down to the starting position in a controlled manner, feeling the stretch in your lower back as you return. Remember to breathe steadily throughout the exercise, inhaling as you lower and exhaling as you lift, to enhance your mind-body connection and promote relaxation.