Back Bow Crossover (Lv 2)
Lie facedown on a mat, arms and legs extended to make a straight line. Place an object (such as a dumbbell or yoga block) on floor above head at arm’s length. Rest both hands to the left of the object so your body makes an arch to the left.
Contract your core muscles and lift your arms and legs up and over in an exaggerated arch to the right.
Slowly lower hands on the right side of the object, hovering both arms and feet just off the ground; keep core contracted and do not let limbs rest on the mat. Immediately lift up and over to make an arch motion to the opposite side.
Continue lifting up and over your object until you have competed a set number of repetitions or a set time period. One arch in each direction is one repetition.
Back Bow Crossovers are a great core workout that not only strengthen and tone the lower back and obliques but also incorporate the shoulders, butt, and thighs. This is a challenging lower lumbar move that builds strength and burns many calories due to all of the large muscle groups involved. It is ideal for a home core workout and can be made harder simply by picking a taller object to move your arms over.