Exercise "Boat": benefits for the back and body. Boat Exercise for Beginners

The eternal problem of women is sagging breasts, ugly posture, stooped shoulders and fat folds on the sides. Agree, a beautiful toned body is the dream of absolutely any person, regardless of gender and age category. Most often, such problems occur in women after childbirth and breastfeeding: shape is lost, muscle tone weakens. And many just spit on their figure, taking it for granted and inevitable.

This is a gross mistake. Love yourself, your figure, exercise, and you will again restore elasticity to your muscles. Remember that a beautiful figure starts from the back, or rather, from the posture. No one is painted with a hunched back and lowered shoulders - all this adds extra years, makes you an insecure person with a lot of complexes and a bunch of problems. Not to mention the fatty deposits below the shoulder blades, which only exacerbate the situation.

However, sometimes it happens that everything is fine with weight, but weakened back muscles spoil posture, and because of this, a stomach often appears - as a result of a curved spine. In order to avoid such problems, we recommend even slender people to monitor their back and strengthen it with the help of special highly effective physical activities. We suggest not to wait for tomorrow and try the “Boat” exercise right now, which will help make your chest elastic, your back even, and your posture and gait regal.

What does the lesson give?

It works on the upper waist, abdomen and shoulders to help firm them up. The Boat exercise is very similar to a children's carousel and at first glance may seem quite simple, although it is not. It will be hard for physically unprepared people who are not at all friendly with sports.

But regular exercise will help you get used to it and strengthen your back. This exercise is especially recommended for people with a sedentary lifestyle. It perfectly pumps up the abdominal muscles, improves blood circulation, digestion, strengthens the area and removes fat from the sides.

In addition, breathing problems disappear. With this lesson, you will be able to permanently get rid of violations in the umbilical ring. You will forget about constipation, indigestion, dystonia, abdominal pain, insomnia, lethargy, acidity and pelvic disease.

Your muscles will regain firmness and your skin will become more elastic. In addition, the exercise "Boat" will cheer you up. The benefits of physical activity are enormous and tangible, as we can see. The extra pounds will begin to disappear after a short time.

Preparation before exercise

If you really seriously and for a long time decided to go in for sports, eliminate health problems, get rid of back pain and lose weight, then we advise you to carefully prepare. To get started, learn to relax and strain the spinal muscles, after which you can proceed to the lesson. The main purpose of the execution is cyclicality and smoothing of abrupt movements (transitions).

It is the right preparation that will save you from injury and stretching. Do not overeat before exercising - it is better to train on an empty stomach in the morning. It is allowed to drink water. So, if your goal is to lose weight, then in addition to exercising, balance your diet.

Effective boat exercise for the back

Lie on your back with your arms at your sides. We begin to slowly raise both legs 30 cm above the floor, without bending them at the knees. At the same time, we tear off the head, upper body and shoulders from the floor. We hold in this position and count up to 10 times. At the same time, the head looks only forward. The back and abdomen are tense. Relax and repeat again (in three sets). If you find it difficult to immediately raise your chest and shoulders, then you can simply bring your shoulder blades together. Watch your breathing.

Lesson number 2 for weight loss

Exercise "Boat" is done, Initial position: feet tightly adjacent to each other, legs together, we lean on toes, hands along the body with brushes to the floor, and the chin is pressed to the surface (you can put a sheet).

As we exhale, we spread our legs, bend them at the knees and grab the ankles or feet with our hands. Exhale, hold your breath, unbend your knees and raise your head and chest. In this case, we tear off the hips from the floor surface. We bend the lower back strongly. Note that only the navel area remains on the floor.

Now we begin to slowly swing, as on waves, (back and forth) and count to ten. Then we relax and return to class. The main thing is not to overdo it, start with 3-5 times, gradually bringing up to 10. Exercise "Boat" for beginners will help to get in shape and drive fat reserves from the hips and waist.

In addition, it will improve the microcirculation of the pelvic and solar plexuses. You will immediately feel a surge of energy and a pleasant muscle soreness. Regular exercises normalize metabolic and endocrine processes in the body, which is very important when losing weight. In just a couple of months, you can lose up to five kilograms, strengthen muscle tone, get rid of the "orange peel" on your stomach and buttocks, and also forget about bad health forever.

Lesson number 3 on the back

The Boat exercise has a beneficial effect on the neck, spine, abdomen, waist and back. This option is done on the back. We wrap our hands around bent knees, tighten the spinal muscles and begin to swing. Do it for 10 seconds and return to the starting position.

Stretch your arms along your body with your legs straight. With a sharp movement, we reach with the pads of the fingers to the toes of the legs, without bending the knees. Professionals can touch their head to their knees by straightening their arms. Let's say right away that it will be very difficult at first, but do not despair and do not retreat. Over time, atrophied muscles will begin to succumb to you, and the result will be noticeable.

Final part

Exercise at least 10-15 minutes a day. Always watch your posture, try to sit upright and walk. Useful exercise "Boat" on the stomach and back will make the muscles developed and strong. And even in adulthood, you will not be afraid of back problems. And the admiration that you see in the eyes of the people around you will inspire you to further exercise. Now they will start working for your health, and this is doubly pleasant.