In our article “Boat exercise” you will learn about health and wellness training for the back and abs, about the technique and varieties of this simple exercise.
Boat exercise is a therapeutic and recreational training for strengthening the back and cortex, developing flexibility. The exercise improves posture and helps to develop balance and coordination.
The boat has two variants of performance: on the back and on the stomach. Let’s consider both options in detail, for this we will need a fitness mat.
Technique of performing on the back:
- Lie on your back and straighten your legs and arms as much as possible.
- At the next stage, we tense the abs and cortical muscles (lower the lower back to the floor and squeeze the ribs).
- On exhalation, we begin to lift our legs and arms at the same time, while trying to keep stretching our arms forward.
- At the top point of holding pause for 1-3 seconds.
- Then smoothly lower your arms and legs onto the fitness mat.
- Repeat the exercise 10-15 times a day, making 3-4 approaches.
- You can complicate the exercise by the number of repetitions and the time of holding the position with alternating (right arm + left leg) or simultaneous connection of elbows and knees.
Boat on the back
Technique of performing on the stomach:
- Lie on your stomach and maximally straighten your legs and arms.
- As you exhale, start lifting your legs and arms upwards, trying to continue stretching your arms forward.
- At the top point of holding pause for 1-3 seconds, while continuing to stretch forward.
- Then smoothly lower your arms and legs onto the fitness mat.
- Repeat the exercise 10-15 times a day, making 3-4 approaches.
- The exercise can be made more complicated by the number of repetitions and the time of holding the position.
Boat on belly
Include the boat exercise in your back training program and you will definitely get great results. During the exercise do not forget about proper breathing and sufficient intensity.
It is not recommended to perform the boat in case of osteochondrosis, acute spinal diseases, high blood pressure, arrhythmia and tachycardia, as well as after a heart attack, in the presence of malignant neoplasms or in case of high body temperature.
