Bosu Back Extension

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The bosu back extension workout primarily engages the lower back muscles.

The bosu ball provides an unstable surface, challenging balance and activating core muscles.

Place the bosu on the ground with the dome side facing up.
Lie face down on the bosu, positioning your hips and lower abdomen on the dome.
Extend your arms forward and keep your legs straight, resting your toes on the ground.
Engage your core muscles and slowly lift your chest off the bosu, while keeping your neck in a neutral position.
Lower your chest back down to the bosu, returning to the starting position.

Start by placing the Bosu ball flat side down and position yourself with your hips resting on the center of the ball.
Keep your feet shoulder-width apart for stability and place your hands behind your head, elbows wide.
Engage your core muscles by pulling your belly button towards your spine, and then slowly lift your upper body off the ball.
As you lift, focus on squeezing your glutes and engaging your lower back muscles to maintain proper form.
Avoid using momentum or swinging your body to lift higher. Instead, focus on controlled movements and feel the muscles working.
Exhale as you lift and inhale as you lower your upper body back down to the starting position.
Remember to keep your neck relaxed and avoid straining it by pulling on your head with your hands.