How to Do Back Extensions on Bosu - Women's Fitness
- 13 years ago
How to Do Back Extensions on Bosu - part of the women's fitness video series by GeoBeats.
I'm Yvonne with Elements Diet and Fitness in Manassas, Virginia, and today Melodie and I are going to demonstrate the Back Extension on the Bosu trainer. Melodie if you would come forward, prone over the Bosu trainer so that your belly button lines up somewhere right around the middle. You need to work to find your center of gravity here. She's going to put her hands under her chin and lift the elbow. She's going to contract the abs, lift the shoulders above and then back down. This is a slow controlled repetition. She's pulling up the belly button up towards the spine and she's contracting the glute muscles, so that she's protracting the lower back, working the lower back. Now if she wants to work a little harder, she can lift both legs and upper body off the ground. Again a slow controlled repetition. That is the back extension on the Bosu trainer.
I'm Yvonne with Elements Diet and Fitness in Manassas, Virginia, and today Melodie and I are going to demonstrate the Back Extension on the Bosu trainer. Melodie if you would come forward, prone over the Bosu trainer so that your belly button lines up somewhere right around the middle. You need to work to find your center of gravity here. She's going to put her hands under her chin and lift the elbow. She's going to contract the abs, lift the shoulders above and then back down. This is a slow controlled repetition. She's pulling up the belly button up towards the spine and she's contracting the glute muscles, so that she's protracting the lower back, working the lower back. Now if she wants to work a little harder, she can lift both legs and upper body off the ground. Again a slow controlled repetition. That is the back extension on the Bosu trainer.