The Boat yoga exercise focuses on strengthening your abdominal region and has benefits of strengthening your legs & back as well! Begin by holding the pose for 5-10 seconds and work up to one minute holds. In this exercise, you may find it hard to balance but keep trying and you will achieve it! I have women in their 60’s, balancing on their bottoms completing this move! Also, remember that breathing in important.

Begin exercise by sitting on the floor with your knees bent, feet flat in front of you. Grasp the back of your legs, under your thighs and slightly above your knees.

Step 1: Exhale as you lean back slightly balancing on your bottom, making sure your back does not round.

Step 2: Inhale as you lift your feet off the floor so that your calves are parallel to the floor. Press the sides of your feet together. While doing this, extend your arms straight out in front of you at shoulder height with your palms facing up.

Step 3: Exhale as you straighten and raise your legs toward the ceiling until your body forms a V shape and hold pose. Nice deep, calm breathing throughout hold is important to contract abdominal muscles.


Fit Tip: Make this pose easier by keeping your hands placed behind your thighs instead of extended them out and keep your knees bent or slightly bent until you can use your core strength to straighten your legs out.

There is nothing more exciting then seeing progression! Be proud of your growth and use that to get you through your next exercise!

Check out these Ab Workouts:

Abdominals 101: Crunches With One Leg Raise
Abdominals 101: Hips Up With Ball Workout
Abdominals 101: Scissor Workout

Have A Workout Related Question?:

Ask The Trainer Brianna Marie: Women’s Fitness Advice