Exercise “Boat”: Slim figure and toned stomach!

Boat exercise for the back and its benefits

Here are the main useful aspects, there are 12 of them:

1. The maximum benefit for the back is that it is strengthened, the spine is stretched, and correct posture is formed. Wrong - corrected. This promotes the correct (anatomical) location of the internal organs, which ensures their normal functioning.
2. Blood flow is activated in tissues and internal organs.
3. The joints are perfectly developed: the spine, as well as the shoulder and hip.
4. As a result, the cartilage layer is strengthened, and the production of such important joint fluid is enhanced.
5. The muscles of the corset are also strengthened, and the spinal column takes its initially correct position.
6. Movement works as a powerful prevention of osteochondrosis.
7. The pain and feeling of tension in the back and lower back go away, spasms are relieved, and the muscles regain their natural ability to relax after tension.
8. For children, movement is useful because it prevents scoliosis and improves posture.
9. The functioning of the digestive system improves.
10. Fat deposits in the lower back are lost more intensively.
11. The gluteal muscles are perfectly strengthened.
12. Good for the abs - the tummy becomes flatter and more toned.

What muscles work? There are many of them: these are the long dorsal muscles, triceps and deltoid muscles, serratus anterior, quadratus lumbar muscles, spinal extensors, flat abdominal muscles, the entire posterior group of thigh muscles, gluteus maximus, soleus muscles.

Did you know that the “boat” is the most accessible home exercise for all of us, which works the deepest muscles.

Moreover, it is precisely those that usually do not have enough load, and which remain unattended with most home and traditional exercises.

How to replace a boat

The spinal boat exercise is not the only exercise that can strengthen the muscle corset. You can form an attractive posture, work your gluteal muscles and abs with the help of a whole range of physical activities.

Exercises to develop posture and strengthen the spine:

• Pull-up of the body (“snake”)
• Extension of arms in rise ("flight")
• Walking on your buttocks

Exercises to strengthen the muscle corset and abs:

• Plank
• Reverse plank
• Plank with Leg Raise
• Crunches
• Alternate lowering of legs

A strong muscle corset and, as a result, beautiful posture are the key to excellent physical shape. In addition to exercise, following simple but effective rules plays a role in maintaining back health.

• Always keep your back straight, be aware of your posture and do not slouch.
• When working at the computer for long periods of time, take regular breaks to warm up.
• Bend your knees and keep your back straight when lifting heavy objects.
• If you have to stand in one place for a long time, alternately shift your body weight from one foot to another to relieve some of the stress on the spine.
• Strive to normalize your body weight.

Follow simple rules, lead an active lifestyle and include physical activity in your workdays. All this will help keep your back healthy and make your posture royal.

Boat exercise - how to do it?

The technique of performing the movement is not complicated, but it is important to remember the main nuances so as not to harm yourself in the process. Here are step-by-step instructions on how to do everything right:

1. You lie on your stomach with your legs together, including your heels and toes.
2. Stretch your arms forward straight, palms down.
3. Tighten your abs and core.
4. Start breathing smoothly, while taking a deep breath, raise your arms and legs at the same time and not very straight (about 30-40 cm, or as much as possible).
5. Hold your breath and count to 8-10.
6. Now, exhaling smoothly, carefully lower your arms and legs and relax.

This was 1 approach. To get the expected benefits, you should do 3-4 sets.

When training, it is advisable to gradually increase the hold time at the top as the muscles strengthen.

Back boat exercise video:

Reverse boat - a complicated version

This variation not only strengthens your back, but also helps you get a thin waist and better strengthen your hips. Here are the steps step by step:

1. The starting position is the same - you again lie on your stomach.
2. Hands in front, palms facing down.
3. As you inhale, lift your legs and arms up, leaning as much as possible on your stomach and pelvic area.
4. Hold your breath for about 10 seconds, and while holding, stretch your body forward and back, stretch your arms forward, and toes back.
5. Exhale smoothly and carefully lower your arms and legs.

Here, too, you can start with 4 approaches, gradually increasing the delay time and the number of approaches.

Side boat

You can also do this movement while lying on your side; this option is considered the most effective and difficult. It is more suitable for “advanced users” than for “dummies”. Here are the steps:

1. Lie on your side, stretch your legs straight, pointing your toes.
2. Lean on your hand, bending it at the elbow.
3. The palm of the second hand (which is on top) touch the back of your head.
4. As you inhale, smoothly and simultaneously lift your legs and shoulder girdle up, hold at the top point for 10 seconds and smoothly return to the floor.

Here you need to do 4 times on one side and the same number of times on the other.

Users often make common mistakes when performing a movement. The shoulder blades, lower back, and pelvis cannot be lifted off the floor - only the shoulders and legs rise. Do not make sudden movements or jerks under any circumstances! You cannot turn your head - point it straight forward.

Boat in a storm

If you are in good physical shape, then you will most likely succeed in the exercise the first time. If you have not often paid attention to physical education, then you will have to master the technique over a certain period of time. But then the exercise will become one of your favorites. Let's start mastering it:

1. We lie on our stomach, stretch our arms along the body, legs together.
2. We bend our legs at the knees, reach for our feet with our hands and cover them with our palms.
3. We bend as much as possible and begin to slowly sway forward and back. We maintain balance and don’t fall over on our side. We lower our legs and arms and lie on our stomach. We rest for a few seconds and repeat the exercise several times.

The muscles involved in this exercise are the same as in the previous one.
Important! Breathing should be free when performing superman. You cannot hold your breath, as this is harmful to the cardiovascular system. Before performing the “storm boat”, you can try other, easier to perform variations of this exercise, for example, “reverse boat”.

Who shouldn't do this?

Yes, the “boat” is really simple and accessible to everyone, except those who should not do it. Here are the contraindications to its implementation:

• tachycardia, arrhythmia, various problems with heartbeat;
• dangerously high blood pressure and accompanying nausea, headaches, dizziness;
• exacerbation of spinal diseases;
• recovery period after various back injuries;
• elevated temperature and poor health due to colds;
• malignant formations;
• recovery after heart attack, stroke;
• serious inflammatory processes in the body.

Remember - the nuances listed above are not a reason to completely prohibit any movements. But there is a reason to consult a doctor and get his permission to be active.

Contraindications for performing the exercise

The boat exercise is universal and basic. It is successfully included in various types of training programs, including medical and recreational ones. It is suitable for people of any age.

Who should not do the exercise? Contraindications for performing a set of exercises for the back, including pumps, are:

• osteochondrosis and other chronic pathologies in the acute stage;
• acute respiratory infection and some time after it, high temperature;
• high pressure;
• heart attack;
• tachycardia and arrhythmia;
• malignant neoplasms.

The presence of any of the listed diseases requires consultation with a doctor, who will decide on the advisability of physical activity and its acceptable level.

Life story

Did you know that the “boat” is also extremely useful for young mothers?! My friend's wife gave birth to a beautiful baby 5 months ago and he has already gained a lot of weight. The baby is “tame”, and his mother began to have a strong ache in her lower back and back pain - all this due to constantly carrying the baby in her arms.

A trainer she knew advised her to do the pump every day in the morning - on an empty stomach. After just 3 weeks, the back and lower back pain disappeared, and the woman began to feel much better!

That's all! Now you know what the boat exercise is and why it is needed. But, in fact, we all need it! I myself, in the process of preparing this article, began to make a “boat”, and I hope I will not give up this useful business

If you have friends who will definitely benefit from this activity, be sure to share this material with them. The easiest way is through social networks; there are special buttons for this. I will be grateful to you for your likes and subscriptions to the channel, as well as for your comments on the materials. I wish you all good health, goodbye!

What muscles are involved?

Stooping and other postural disorders, osteochondrosis and back pain - these are the complaints that, unfortunately, have become most widespread recently, and the reason for this is a sedentary lifestyle, incorrect body position while working at the computer and, as a result, muscle weakness corset. You can compensate for all these gaps if you regularly devote time to working with your body. You can start with one boat exercise, gradually expanding your workouts and increasing their duration.

The boat is an effective and simple exercise that can be found in various training complexes.

The boat or Superman is a universal exercise without age restrictions, and it has a healing and general strengthening effect. This effect is achieved through the complex work of the following muscles:

• gluteal;
• flat abdominal muscle;
• longus dorsi, extensor spinae and quadratus lumborum muscles.

Correct execution of the exercise allows you to use and include in the work, in addition to the superficial muscle layers, also postural ones. What does it mean? The postural muscles are located much deeper in the body, in close proximity to the spine. Their main task is to ensure a vertical position for the body during physical activity due to correct posture. The peculiarity of the internal muscles is that they are quite difficult to work out in standard strength training. It is the static load during the exercise that engages them in their work best.

Therapeutic effects on the body

The beneficial effect of the “boat” is obvious. People who systematically do this exercise, after a few weeks, lose unwanted centimeters in the waist, hips, etc. In the process, elasticity of the muscles in the abdominal area appears, and correct aesthetic posture is built.

Impact of exercise on muscles, back, spine:

• the mixed navel ring is put in place;
• helps strengthen the solar plexus;
• effectively affects the spinal muscle corset;
• makes posture correct;
• pain syndrome in joint diseases is reduced;
• the production of the cartilage component improves;
• joint mobility is normalized;
• blood circulation in the muscles is normalized;
• the waist and stomach are shaped;
• the work of the heart muscle and overall tone improves.

Boat with Leg Hold or “Bow Pose”

It differs from the classic version in that the athlete moves his arms far back, while clasping the ankles of his legs.

Step 1 - bend your body up and move your arms back

Then, tensing the muscles of his body, he arches. Ideally, the only point of contact with the surface should be the stomach.

Step 2 - grab your legs with your hands

This option requires flexibility and is suitable for trained people. See how to do Bow Pose correctly:

Technique for performing the exercise “Bow Poses”

What else do you need to know about the exercise?

The healing effect of the boat depends not only on the number of repetitions, but also on compliance with the following points:

• Regularity. Daily practice in the morning helps you cheer up and set the mood for the day. Doing the exercise after a working day will help you relax and relieve stress from your spine. Classes from time to time are unlikely to be effective.
• It is best to perform the boat on an empty stomach in the morning or no earlier than two hours after a meal.
• Compliance with the execution technique in combination with proper breathing is the key to the effectiveness of the boat.
• It is recommended to end each workout with a relaxing vertical fold.