How to do the boat exercise for a strong back
We have options for all skill levels.
What is this exercise and why do the “boat”
In rhythmic gymnastics, a “boat” is an exercise in which a person lies on his stomach, arms and legs extended, and tears his shoulders, chest and hips off the floor.
In fitness, this movement is known as “superman”, and in yoga, a similar asana is called the locust pose, or shalabhasana.
The “boat” exercise is great for strengthening the back muscles. And this is one of the few movements with which you can pump the extensors at home – without any equipment and the participation of a partner.
In addition to the muscles surrounding the spine, during the “boat” also work:
- serratus anterior muscles responsible for the movement of the shoulder blades;
- deltoids and rotator cuff muscles;
- triceps, extending the arm in the elbow joint;
- muscles on the back of the thigh.
The exercise can be performed statically, frozen in the “boat” and straining to hold it, as well as in motion – raising and lowering the legs and arms without long fixation.
Who can not do the exercise “boat”
You should not do the “boat” exercise if you have problems with the spine. Arching can aggravate lower back and neck pain.
However, it should be noted that this movement is often used in rehabilitation programs as a remedy for back pain. But in this case, the “boat” is made under the supervision of a doctor.