Boat Crunches

| Fitness Index
High-to-Low-Boat-Pose ALL

Move Targets: Core


Step-by-Step

Step 1: Sit down, bend your knees, then raise your legs until the knees are over the hips. Raise your upper body until you create a “V” from the chest to the thighs. Extend the arms forward for balance. Pull the belly button in so you are not arching your back. Try to get your calves parallel with the floor.

High-to-Low-Boat Pose RESIZED-1

Step 2: Inhale and extend the legs out as you drop the upper body, opening the "V" to become almost parallel with the floor. Think about being long. Flex or point the feet.

High To Low Boat-Pose RESIZED-2

Modification (beginner): Rest on your elbows. Inhale and extend the legs out as you drop the upper body, opening the “V” to become almost parallel with the floor. Think about being long. Flex or point the feet. Exhale and crunch the legs back to the starting position. If the boat pose is too easy for you, you can come into a full V-sit. Find the balance on your sit bones and completely straighten the legs. This will recruit more strength from the lower abdominals.


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