How to do the boat exercise for a strong back

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 into at home - without any equipment and 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 at the elbow joint;
• buttocks;
• 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.

Static loading will increase muscle endurance in an extended position, which will help maintain a straight back in everyday life. A dynamic "boat" will teach the body to work effectively at all points in the range. This will be useful for performance in exercises with back extension, for example rowing or deadlift.

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.

How to do this exercise correctly

Lie on the floor on your stomach, stretch your arms above your head and turn your hands palms down. Straighten your legs, pull your knees in and place the backs of your feet on the floor.

Lift your chest, shoulders, and legs off the floor at the same time and lift them as high as you can. Do not lift your head up - the neck should be in line with the back, without creases.

Continue to pull your knees in and try not to spread your legs apart, keeping your feet hip-width apart. This will evenly distribute the load between the buttocks and muscles. posterior thigh.

Hold the position for 15-30 seconds, trying to raise your chest and legs as high as possible. Do not let the limbs drop to the floor until the end of the interval.

The technique for performing the dynamic “boat” is the same as the static version, only here you do not hold the position, but raise and lower the body and legs.

How to make the boat exercise easier

If you can’t hold a pose for more than 3-5 seconds, it’s worth starting to strengthen your muscles with simpler variations of the exercise.

Do half pose

This variation uses only one arm and one leg, which makes it easier to perform and still strengthens the back, limbs and buttocks.

Take the starting position for the classic boat exercise, and then simultaneously raise the opposite arm and leg. Hold for a second, lower and repeat on the other side.

Raise your arms and legs one by one

Take the starting position for the "boat" exercise. First, lift your arms, shoulders and chest off the floor, trying to rise as high as possible. At the same time, press your hips to the floor.

Then lower your upper body and lift your legs. Hold them for 1-2 seconds, return to the floor and repeat again.

Bend your arms at the elbows

This variation is a little more complicated than the previous one, but moreover, it is simpler than the classic “boat”. It perfectly strengthens the back and legs, but the load on the shoulders and arms is minimal.

Lie on your stomach, straighten your legs, and bend your arms at the elbows. Hold your hands close to your shoulders with your thumbs pointing up. Hold the position for 15-30 seconds, trying to lift your chest higher and keep voltage in the legs.

How to complicate the exercise "boat"

There are several ways to increase the load on the muscles.

Add hand movement

In this version, the back extensors and leg muscles will work statically, and the shoulders and latissimus dorsi muscles will work dynamically.

Rise into the usual "boat", and then bend your elbows and with an exhalation pull your hands to your shoulders, while trying to raise your chest higher. Hold the position for a second and feel how the latissimus dorsi tenses.

Return to your regular boat and repeat. For an extra load, you can take 0.5 liter bottles of water, light dumbbells or barbell discs weighing 1–1.5 kg in your hands.

Supplement with a turn of the shoulders

This option, in addition to the main task, will help improve mobility. shoulders.

Lift your chest and legs off the floor, move your hands behind your back in a circular motion, while turning them palms up. In the same way, return to the starting position and repeat.

Take weights

Hook weights on your ankles and pick up light dumbbells (1-2 kg). Perform the "boat" in the usual technique, turning the brushes with your thumbs up.

Just do not start your acquaintance with the exercise with this variation. Even if you consider yourself a fairly prepared person, an unusual load can harm your muscles.

How often to do the boat exercise

You can do this movement every day, for example in the composition morning exercises or pre-workout warm-ups. In statics, hold the pose for 15-30 seconds, in dynamics, focus on three sets of 12-15 times.

You can choose one performance format or alternate static and dynamic options through practice.