Bosu Hip Thrust Arms Up

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The bosu Hip thrust arms up workout is designed to primarily engage the lower back muscles.

The bosu, a half stability ball, adds an element of instability, increasing the challenge for the lower back.

By positioning the arms up during the exercise, the workload on the lower back is further intensified.

While the bosu also engages other muscles, its primary focus is on strengthening and toning the lower back.

Place a bosu ball on the ground with the flat side up.
Sit on the bosu ball, positioning it underneath your upper back.
Position your feet flat on the ground, hip-width apart, and bend your knees.
Place your arms straight up in the air, perpendicular to the floor.
Engage your glutes and push through your heels to lift your hips off the ground.
Continue lifting until your body forms a straight line from your knees to your shoulders.
Hold the position for a moment, then lower your hips back down to the starting position.

Position your bosu ball on the floor with the round side up and sit on it, ensuring your feet are planted firmly on the ground, hip-width apart.
Slowly roll your body down onto the bosu, keeping your head, neck, and upper back supported on the ball, and extend your arms up towards the ceiling.
Engage your core muscles by drawing your belly button towards your spine, and squeeze your glutes as you lift your hips up towards the ceiling, creating a straight line from your knees to your shoulders.
Focus on maintaining a neutral spine throughout the movement, avoiding any excessive arching or rounding of your lower back.
Lower your hips back down to the starting position in a controlled manner, feeling the stretch in your glutes and hamstrings, and repeat the exercise for the desired number of repetitions.