Yoga Basics: Boat Pose Video

In yoga basics, the boat pose begins by sitting on a mat with feet parallel before stretching the legs up to challenge the abdominals. Do a yoga boat pose and bridge pose with tips from a trainer in this video on exercises and yoga.

Take Action

Move from the center of your core
Strengthens the core & back
Level 1: Knees can be bent
Level 2: Straight leg
Release the exercise if you feel strain in the lower back

About this Author

Joseph Seeman, celebrity trainer has a BFA in Dance. He is Anusara certified in yoga and Johnny G certified for indoor cycling. He has a full roster celebrity clients and personal training clientel. Joseph has been an intergral part of the iTRAIN team at iTRAIN.com. ITRAIN.com is your own "Hollywood personal trainer right in your pocket." Each audio and video workout consists of an elite Hollywood Trainer or World Champion Athlete mixed with original music to satisfy your workout needs. iTRAIN provides more than 275 workouts in its library ranging from treadmill to elliptical, cycling, strength training, and many more.

How you doing everybody? I'm Nick Narvaez. Welcome to the six pack abs. We're going to work a great movement here for the low back and abs and the obliques on either side of the abdominal wall. It's a great exercise for strengthening, it's a great exercise also for increasing hip and waist flexibility. Let's say you're a golfer or a tennis player, you do something where rotation is a big factor in whatever you do. Or maybe you're a boxer and you're trying to extend or you want to be able to extend your range of motion. This movement, real simple, but serves a ton of purposes in terms of improving your fitness level and flexibility. So to start, your knees will be bent, extend the arms outward, I'm going to turn my side to you just for a sec, look how far out I've got my arms. You're going to feel like doing this particularly when it gets hard. Keep the arms out in front of you, eyes, the eyes and head move with the ball and you will rotate up. The arm on the underside will bend, arm on the top stays straight, slow down as you come to the center, come up as quickly as you can. Now let's get this set started. What we're going to do is a set of ten reps to each side. Remember, keep your speed as you keep your form on the way up, come down slow with an inhale explode on the way up. Arms out in front of you, eyes on the ball, let's do this. One, two, three. As you come up, you can raise the torso just a little bit with the chest up and back flat. That's ten, let's add two more. Quicker on the way up. Stop dead center switching to the other side, don't let the hands fall into you, keep the knees bent so you don't stress out the low back, let's get twelve reps going to our left. Two, three, four, five. Keep the arms out. Keep it explosive on the way up. Eight reps, four more easy ones. Flat back, chest up. Two more. Keep it explosive on the way up, one more, there you go. Twelve reps. You got a great exercise there. Not only good for the sides of the waist and the abs, it gets the core working, works the arms and the shoulders as you keep that ball extended out in front of you, bent over twist. I'm Nick Narvaes. Thanks for coming out for six pack abs today. You guys take care. Bye.

Yoga Basics: Boat Pose Video

Take Action

About this Author

Member Comments