Exercise boat: for, back, abs, benefits, how to do, on the stomach, muscles

Hello, dear readers! There are not many exercises that simultaneously give you slimness, improve the functioning of internal organs and posture. One of these, the simplest and most wonderful, is the boat exercise. It is not as popular as “cat”, but it works no less effectively, believe me!

Here and now we will talk about what it is for and what exactly is the benefit. I will also tell you in detail and clearly how to do it correctly - for safety and effect.

Boat exercise - what is it?

Here is the description: this is a back arch, which is combined with raising straight arms and legs, while lying on your stomach. This movement is extremely popular among those involved in bodyflexing and crossfit. Its other names are “swallow” and “superman”.

Briefly about the advantages: strengthens the spine, gives the muscles of the main groups, flexibility of the back and pleasant fatigue.

This movement cannot be called super simple and easy, but super useful – yes!

Side variety

This variation works the spinalis dorsi, longissimus dorsi, lumbar and pectoral muscles.

Read also: Carbohydrate diet for weight loss

We lie on our side, leaning on our hand, with our other hand we take ourselves by the back of our head, and with our legs we stretch down.
Raise your legs above the floor and hold for a few seconds. We rely on the lateral surface of the pelvis and the lateral part of the thoracic region.
We lower our legs and roll over to the other side.
We repeat, to begin with, up to seven times, gradually increasing the number of repetitions.

Pause for a few seconds between rolling over to the other side.

For beginners, the rest time between repetitions of the exercise can be increased to thirty seconds. This is necessary so that the muscles can fully relax. As you adapt, you can gradually increase the total number of exercises and reduce periods of muscle relaxation. Control your balance position, do not roll onto your back or stomach .

Note! Don't hold your breath, breathe freely and measuredly.

Boat exercise for the back and its benefits

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

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.
Blood flow is activated in tissues and internal organs.
The joints are perfectly developed: the spine, as well as the shoulder and hip.
As a result, the cartilage layer is strengthened, and the production of such important joint fluid is enhanced.
The muscles of the corset are also strengthened, and the spinal column takes its initially correct position.
Movement works as a powerful prevention of osteochondrosis.
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.
For children, movement is useful because it prevents scoliosis and improves posture.
The functioning of the digestive system improves.
Fat deposits in the lower back are lost more intensively.
The gluteal muscles are perfectly strengthened.
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.

What muscles are involved?

The boat is a unique exercise that simultaneously engages the back and abdominal muscles, thereby strengthening them. Since the exercise is not strength, but rather static, you should not expect muscle mass gain or fat burning from it. But at the same time, it is also very important for a harmonious body structure. By doing the pump regularly, you will be able to progress much faster in those exercises where, with heavy weights, without strengthened core muscles, you will be nowhere.

Let's look at what muscles and joints are involved when performing the boat exercise. The main working muscles are:

Long back muscles.
Gluteal muscles.
Flat abdominal muscle.

The peculiarity of this exercise is that the work is carried out not only on the superficial muscle layers, but also on the postural ones. These are internal muscles located deep in the body, near the spine. Thanks to these muscles, a person maintains an upright position when moving and has correct posture when walking. During standard strength training, the internal muscles are much more difficult to work. The boat exercise is ideal for this spruce.

Another advantage is that during the execution of the boat the joints receive absolutely no load . The supine position even eliminates the load from your own weight, both on the joints and on the spine. Therefore, the boat can be performed even by people with severe back problems. But before training, it is still better to first consult with your doctor.

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:

You lie on your stomach with your legs together, including your heels and toes.
Stretch your arms forward straight, palms down.
Tighten your abs and core.
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).
Hold your breath and count to 8-10.
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:

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

Lie on your side, stretch your legs straight, pointing your toes.
Lean on your hand, bending it at the elbow.
The palm of the second hand (which is on top) touch the back of your head.
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.

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.

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.

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!

Exercise therapy after hernia removal

To recover normally after removal of a spinal hernia, you cannot do without physical therapy. Rehabilitation takes place in several stages:

The first two weeks after surgery. The patient stays in the hospital, must wear a corset, and undergo medication treatment. You can get up for 2-3 days, sitting is not recommended. It is forbidden to lift weights exceeding 3-5 kg, and you cannot do massage.
2-6 weeks. The patient is discharged from the hospital. He must go to the clinic for physiotherapeutic procedures. You can't sit or stand for a long time yet. Weight no more than 8 kg.
1.5-2 months after operation. The attending physician prescribes exercise therapy and massage.
2-6 months The doctor allows you to increase the load when performing exercise therapy. Lifting weights and overworking is still not an option.
After 6 months You need to take a course of exercise therapy on special simulators.

Thus, after the operation, the patient is almost motionless for the first two weeks. During this time, the muscles weaken and slightly atrophy. Your doctor will tell you when to start therapeutic exercises. Typically, exercise therapy is prescribed from 6 weeks after surgery. Activities at this time are the same as during the treatment of a hernia, depending on the location of the protrusion. But you can increase the load only by the doctor’s decision.

Read about all methods of treating hernias in our article “Treatment of intervertebral hernia.”

When you can’t do exercises after removal

After removal of a hernia, exercise therapy must be prescribed by a doctor, and the patient must strictly follow his instructions.

For the first time after surgery, you need to wear a corset, which helps the sutures heal. At this time, any loads are prohibited. Weights up to 5 kg can only be lifted with a corset. Active exercises are prohibited, incl. sharp twisting movements.

2 weeks after the operation, the patient is discharged from the hospital, but at this time exercise therapy is still prohibited. Only after at least 1.5 months. (at this point the stitches are tightened) and after examination by a doctor, you can start doing exercises.

Best exercises

The doctor prescribes exercise therapy based on the clinical picture. Classes are only possible under the supervision of a specialist. The main efforts are aimed at strengthening muscle mass and restoring the functioning of the operated part of the spine. If the patient’s condition allows, he is recommended to perform “Half-Cobra”, “Cobra”, “Cat”, turns and tilts of the head, then move on to more complex gymnastics.

6 months after the operation, the rehabilitation specialist prescribes work on simulators. If necessary, the patient undergoes tests, based on which the computer develops an exercise program. The patient is engaged in computerized installations that:

test the patient’s condition during classes, which allows timely adjustment of the program;
measure and calculate the patient’s muscle strength and range of motion;
control the activity, excluding the possibility of injury to the spinal column.

The first exercise therapy sessions after surgery should only be carried out under the supervision of a doctor.

When the main rehabilitation is over, the patient needs to go to group classes in therapeutic exercises. If this is not possible, he can do the exercises at home, taking into account the recommendations of a rehabilitation specialist and exercise therapy instructor.

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