Bosu Ball Core Exercises: Prone Two-Legged Lift

Video Transcript

"This functional core exercise using the Bosu is called the prone two-legged lift. Simply just come on down on the dome part of the Bosu. Make sure you center up your hips, find your balance, bring your forearms down and then lift your legs up. Now you want to make sure that you are placing the inner thighs together, squeezing nice and strong. Lengthen out through the crown of your head; pull your shoulder blades back. Now we're really going to focus on the lower back and the glutes here. So inhale to prepare, exhale, lift your legs and inhale lowering down. Exhale lift your legs and lower down, and lift up, and inhale lowering down. Now you're really going to feel this burn in your glutes and you're back is going to feel really great with this exercise. So you can perform this exercise for about 30 seconds to a minute, until you really feel like you have fatigued in your lower back and in your glutes. That is the prone two-legged lift on the Bosu."