How to do the back boat exercise correctly: benefits, technique

13 February 2021 Admin Home page » Back extensors

How to strengthen the core muscles that surround your back and abdomen. The boat exercise technique, advantages and disadvantages, and recommendations for implementation are described. Detailed video.

The fibers that surround the abdomen, lower back, back and side of the thigh are called the core muscles, and the boat exercise specifically trains them. The core muscles are very important for maintaining the muscular corset of the spine, the health of which determines the ability to move normally without back pain.

To perform the exercise correctly, you need to clearly know the technique of the exercise so that the training brings benefits and not the opposite effect. The most interesting thing is that you don’t need to visit the gym to do this, you just need the desire, free time and a small room.

Rules and features

The boat exercise is useful not only for the back, it has a restorative and healing effect on the entire body as a whole. If you include all of its variations in the workout, you can effectively work out: triceps, deltas, spinal extensors, long dorsal muscles, lower back, buttocks, posterior femoral group and soleus.

The main feature of the boat is that during its execution the load falls on the superficial and translational muscles. Translational are internal muscle fibers located deep next to the spine.

It is these muscles that support the body in an upright position during movement and create correct posture while walking. Standard strength training does not allow you to effectively pump up the deep muscles, but a simple and accessible exercise, the boat, helps to achieve this.

If you add this task to each workout, you can have a complex effect on the body:

Helps strengthen the muscles of the musculoskeletal system, forms correct posture. This exercise is considered the best in the prevention of osteochondrosis.
A healthy spine, straight, backed shoulders are important for the correct position and development of internal organs. And if the organs develop correctly, the functioning of the digestive organs, heart, blood vessels and other systems improves significantly.
Static tension helps improve blood flow. It improves not only in the area of the spinal column, but also in all tissues and internal organs.
Waist size is significantly reduced. Regularly doing the pump helps remove fat from the abdomen, sides and back. Helps return a displaced navel ring to its correct position. The abdominal muscles are tightened, the stomach becomes flat.
Breathing is restored and strengthened.
The boat helps to engage the joints in the pelvic and shoulder areas, restores fluid production in the joints, and improves the nutrition of cartilage tissue.
If you carry out the task strictly according to the planned plan and do not deviate from it, then the spasm is relieved from the back muscles, the nerve roots are freed from pressure, and the load is removed from the spinal column.

The boat exercise is very useful for the back, it helps get rid of spasm.
The boat exercise for the back will benefit not only athletes, but also those who suffer from various ailments affecting the spinal column. And performing the task in a supine position allows you to minimize the load on the joints, so it is recommended to be performed by people with the most serious back diseases.

The benefits of the BOAT exercise - 9 facts

This movement is easy for those who are in good physical shape. Those who have recently started practicing it should try to follow all the necessary recommendations when performing it in order to quickly master it and get the desired result - a slim figure and a toned stomach .

This movement uses a huge variety of different muscle groups. What muscles work:

It also has many positive properties:

1. Formation of ideal posture. Correct posture has not only aesthetic significance, but also contributes to the anatomically correct location of internal organs. Although the “Cat” movement for the spine is more effective for posture.

2. Strengthening the corset muscles. Helps form the correct position of the spinal column, prevent osteochondrosis and other spinal diseases.

3. Development, first of all, of the joints of the spine, as well as the shoulder and hip joints. Stimulating the production of joint fluid and strengthening the cartilage layer.

4. Improving blood flow in internal organs and tissues.

5. Restoration of the disturbed muscle tension-relaxation process. Due to pain and spasms in the back muscles, this process is disrupted, and it can be difficult for the muscles to relax even at rest.

6. Beneficial effect on various body systems - the vascular system, the digestive system and others.

7. Restoration of disrupted nerve impulses. Superman helps relieve muscle spasms, release nerve roots and restore normal organ function.

8. This movement is included by therapeutic gymnastics instructors in exercises for the treatment of various spinal curvatures and osteochondrosis. In this case, it is necessary to contact a doctor to clarify the nuances of performing a swallow, since with varying degrees of curvature, the types of loads and their quantity are individually selected for each patient.

9. This movement also helps remove fat from the lower back.

Why is it necessary?

There are no special indications for performing the boat. This task can be set for yourself and completed by anyone who does not have any health problems. It is recommended to be performed even by children from early childhood in order to prevent the development of scoliosis and to prevent various ailments that may appear with age. The back boat exercise is recommended to everyone without exception to strengthen muscle mass.

Regular performance of the boat helps:

replace the umbilical ring;
strengthen the solar plexus;
strengthens the muscle corset;
make your posture correct;
relieve joint pain;
improve the production of the main component of cartilage;
normalize joint mobility;
normalize blood flow in muscles;
improve overall tone;
remove volumes at the waist.

It is prescribed for therapeutic and preventive purposes.

Abs boat

A static exercise designed to develop abdominal muscles. This element, like the classic “boat” version, is suitable for independent home training.

Advantages and disadvantages

Target muscles: rectus abdominis and transverse abdominis. In addition, the exercise helps strengthen the front of the quadriceps. Regularly performing the “boat” exercise on the abs will achieve the following positive aspects:

normalization of digestive functions;
development of general endurance;
improvement of blood circulation in the pelvic organs;
getting rid of the effect of a “lost” belly;
improving results in other exercises (for example, push-ups, planks).

The main disadvantage of the static “boat” is considered to be its unsuitability for increasing abdominal muscles in volume. To make your abdominal muscles thicker, you need to perform power crunches with weights. This exercise will only help tighten your stomach.

The element has medical contraindications:

stab wounds of the abdominal area;
recovery after abdominal surgery;
hernias;
pregnancy, postpartum period;
exacerbation of gastritis and peptic ulcer.

Before performing, warm up your body muscles with simple gymnastics (waist rotations, bending, squats):

Lie on your back.
Pull your arms behind your head and your legs forward.
At the same time, raise your upper body and legs by about 20–30 cm.
Don't hold your breath, breathe evenly.
Maintain a boat position on your tailbone.

Try not to bend your limbs.
Squeeze your abdominal muscles as you do this.
Do not raise your arms and legs too high, otherwise you will not be able to maintain body balance.
Recommended training volume: 10–12 repetitions of 30–60 seconds.

Contraindications and possible harm

The boat exercise for the back is a basic and universal task.

It can be performed at any age, but there are a number of contraindications:

high numbers on the tonometer;
arrhythmia and tachycardia;
recovery period after heart attack and stroke;
complex processes of inflammation in the body;
cancer;
fever, flu, colds;
acute form of osteochondrosis and other pathologies of the spinal column.

All these ailments are not reasons for a categorical ban on performing the boat exercise. It is better to consult with a specialist and start training under his supervision.

Side variety

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

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.

Technique

The classic version of the boat involves a lying position, when the muscles of the abs, back, and legs are actively working. But it’s better to start training with a warm-up, which can consist of simple turns of the head, arms, and hands. You can also perform several body tilts forward/backward, left/right.

Warming up will allow you to warm up your muscles well and prepare them for serious loads. And then proceed to the main complex, which may include several variations of the boat exercise and, at the end, be sure to do some light stretching.

Classic version

This is a simple and accessible task, but it will be difficult to complete it for those whose muscles have atrophied.

The algorithm includes the following steps:

lie on a hard surface (preferably the floor), the body should be straight, legs together, arms extended forward;
raise your head and find one point to fix your gaze on;
straining the gluteal muscles and the sacrum, lift your arms, legs and chest off the floor to a height of no more than 40 cm;
the center of gravity should be located exactly in the area of the hip joints;
freeze in this position, count to 10 and return to the starting point, smoothly lowering your limbs.

Be sure to monitor the position of the head; it must constantly look forward; any rotation can lead to displacement of the vertebrae in the cervical region.

Reverse option

This option will allow you to remove extra centimeters on the waist and hips and effectively strengthen the spinal column. If you include this exercise in your regular training program, it will improve your overall health, provide a surge of energy and lift your mood. Beginners are recommended to start performing the task with 4 approaches of 10 seconds each.

The algorithm consists of the following steps:

the starting point is the position lying on your stomach on a hard surface;
arms extended forward, palms pressed to the floor;
legs straight, toes pointed;
at the same time you should raise your arms and legs, arching your back;
the body rises following the limbs until discomfort appears in the back;
the support in this case is the hip joints and stomach;
hold for 5-10 seconds at the highest point;
then slowly return to the starting point of the exercise.

While performing the task, you must ensure that your gaze is directed forward; any rotation of the neck can lead to injury - displacement of the vertebrae in the cervical region.

The boat was caught in a storm

Those who are in good physical shape will be able to complete this task the first time. If you have spent little time on the sport, you will have to work hard to master the correct technique.

The algorithm consists of the following stages:

the starting point is lying on the floor on your stomach, arms extended along the body, legs together, toes extended;
bend your legs at the knees;
grab your feet with your fingers;
arching your back, reaching your head towards your feet, slowly swing your body forward/backward;
try to maintain balance, try not to fall on your side;
lower your arms and legs to the floor and rest for a couple of seconds;
repeat the swing again.

While performing the task, you cannot hold your breath - this will harm the functioning of the heart and blood vessels.

Side option

When performing this task, the spinalis muscle, located in the back area, actively works, and the load also goes to the lower back and chest.

The execution algorithm consists of the following steps:

lie on your side, use one hand as a support, and place the other on the back of your head;
feet together, toes pointing forward;
slowly, without jerking, you need to raise your legs and head, trying to reach your thigh with your elbow;
lower your legs and roll over to the other side;
do up to 5 repetitions for the first time and increase the number of repetitions with each new workout.

Pause a few seconds between repetitions. Maintain your balance without falling onto your stomach or back.

Back boat

The exercise has another name - “Superman”, as it looks like the flying pose of the famous comic book hero. Essentially, the “boat” is a hyperextension performed while lying on the floor. The amplitude of body movement in this case is much shorter, but the athlete gets the opportunity to strengthen the lumbar region and back extensor muscles without a special bench.

Advantages and disadvantages

The “Superman” exercise affects not only the lower back. The buttocks, hamstrings and a little deltoid get a payload. Working out the target muscles allows you to achieve the following positive aspects:

formation of beautiful posture;
lifting the buttocks and thighs;
improvement of blood circulation in the pelvic organs;
prevention of spinal curvature, stoop;
improving results in basic exercises;
relieving back pain;
recovery from injuries (in combination with other elements under the supervision of a doctor).

The disadvantage of the “boat” is that it is unsuitable for increasing muscle volume, in particular the buttocks. To give the gluteal muscles roundness, you need to perform basic exercises with weights (lunges, squats). The element in question will only help tighten and strengthen the fifth point.

There are practically no contraindications for the “boat”. Limitations may include spinal injuries and recovery periods after back surgery. It is necessary to consult your doctor to obtain permission to perform home exercises.

Before each performance of “Superman” for the back, we recommend warming up the lumbar region by rotating the pelvis in different directions:

Lie face down on the floor.
Stretch your arms forward and your legs back.
As you exhale, tighten your buttocks and lower back.
Raise your upper and lower limbs off the floor.
Hold the “Superman pose” for a couple of seconds, then, inhaling, smoothly lower to the starting position.

Avoid inertial throwing of limbs.
Do not throw your head back sharply when rising.
When doing this, try to keep your arms and legs straight.
Training volume: 3 sets of 12–15 repetitions.

If you are a beginner athlete, try a simplified version of the “boat” for the back - with alternate lifting of opposite limbs. The technique is simple: first lift your left arm and right leg, then do the same with the opposite side of your body.

If you want to make the exercise more difficult, hold a fitness ball between your feet. This will create increased stress on the hips. You can also use sand weights by placing them on your wrists and ankles. Additional weight will increase tension in the lower back and buttocks.

Week schedule

A training program should be developed for each person individually. Each person has their own body characteristics and shortcomings, for example, one needs to remove their stomach, while another just needs to strengthen their back. When developing a program for your back or waist reduction, you should include all variations of the boat exercise.

An example of a weekly workout in the table below:

Day of the week	Complex	Replays
Monday	Any workout should begin with a warm-up, which will warm up the muscles and prepare them for the load. Next is the main complex: · boat; · boat in a storm; · side option; · reverse option. At the end, be sure to stretch.	Warm up and stretch for up to 10 minutes. There are 4 sets of each exercise and up to 8 repetitions in each.
Wednesday	Warm-up, main complex, stretching.	Preparation and stretching should take up to 10 minutes, and the main complex should take 4 sets of up to 10-12 times each.
Friday	Warm-up, all variations of the boat exercise, stretching.	Increase approaches and repetitions and so on with each new workout.

With each new day of training, it is worth increasing repetitions and approaches, adding load to the muscles. If it is initially difficult to work at full amplitude, then you can experiment with the height of the body lift.

Before starting a workout, it is better to do a breathing complex to better disperse the blood. As you inhale, you should strongly draw in your stomach, and while exhaling noisily, push out the abdominal wall. In the boat exercise, in any of its variations, lifting is performed while inhaling, and returning to the starting point while exhaling.

Side boat

An insulating element designed for accentuated development of the oblique abdominal muscles. Technique:

Lie on your side, straighten your legs.
Place one hand behind your head, extend the other and place it in front of you.
Exhale, twist to the side, and simultaneously lift your body and legs off the floor.
As you inhale, lower yourself to the starting position.

Control the smoothness of your movements and avoid jerking.
If possible, pause for a second at the top point.
Recommended training volume: 3 sets of 10–12 crunches on each side.

If you are a beginner, master the element gradually. That is, first learn to do lateral twists with just your body, then add leg raises.

For experienced athletes, we recommend using ankle weights to enhance the work of the oblique abdominal muscles.

When to expect the effect

The boat exercise for the back will bring the first results after just 2 months of regular exercise. The complex should be performed at least 3 times a week, especially since it is not difficult to adhere to such a schedule. The task is so simple and does not require any equipment that it can be performed anywhere where there is room to sit comfortably in a lying position.

The maximum effect can be achieved if you follow some rules:

It is better to perform the complex in the morning before eating breakfast, drinking only 1 tbsp. water;
it is important to simultaneously tense some muscles, relax others and remember to monitor your breathing;
the maximum load should occur during exhalation;
You should exercise in comfortable clothes that do not restrict movement;
if the goal is aimed at losing weight, then it is important not only to regularly perform the complex, but also to review the diet, removing foods with high fat content and flour products from it.

Reviews from those who have personally tried all the variations of the boat exercise say that after just 5-7 sessions, flexibility and flexibility appear, and back pain goes away. Clamps from the muscles in the back area are removed, the nervous system relaxes, blood circulates through the vessels without stagnation, and the functions of all internal organs and the brain improve. After a workout, a person feels collected, active and energetic.

The boat is an effective universal exercise, presented in several variations. It can be included in training programs by those who want to lose excess weight and make their waist curves smoother and more beautiful, as well as those who have back problems. By following strict recommendations, you can easily get rid of back pain, improve your posture and tighten your muscle corset in 1-2 months.

Reverse boat exercise

This option uses the muscles of the thighs, back, abs, gluteus maximus and gastrocnemius. In general, this option is very similar to the usual “Hyperextension” lying on your stomach.

We lie down on our stomachs and relax. If your muscles are stiff, the exercise will not be possible.
We stretch our arms forward, keep our legs together.
As we exhale, we raise our legs and arms, lifting them off the floor, trying to bend as much as possible. Important! We keep our legs and arms straight - they should not be bent at the knees or elbows.
We hold this position for a few seconds, and while inhaling, lie down on our stomach. We rest for a few seconds. Breathing is free.
We repeat from three to seven times - depending on your physical form.

How long should you hold the boat pose? Start with a few seconds and, over time, work your way up to 20-30 seconds at a time.

Learn more from the video:

If you don’t manage to bend very much the first time, that’s okay. It is enough if, to begin with, you simply lift your feet and palms off the floor. Each time you will be able to perform this exercise much better, as the muscles will be stretched and the hip and shoulder joints will be developed.

Important! Take a break between exercises. This is necessary so that the muscles can relax and the tension-relaxation connection is not disrupted. Otherwise, instead of benefit, you may get muscle spasm. When you get used to this load, the rest time between exercises can be reduced and done at a fairly high pace.

Exercise "Boat" for the back

It works well on the main muscle groups, giving at the same time a feeling of lightness and pleasant fatigue. Those who have just started doing it note that the exercise is quite difficult to perform, but gives a good effect.

In reality, doing it according to all the rules in the initial stages is not so easy. This movement is easy for those who are in good physical shape. Those who have recently started practicing it should try to follow all the necessary recommendations when performing it in order to quickly master it and get the desired result - a slim figure and a toned stomach.