1. The boat exercise
By doing the boat exercise regularly, you can strengthen your lower back, improve blood flow to your pelvic organs, and ease back pain.
Mistakes
- In the first position, the knees are pressed to the floor, which works the leg muscles instead of the back muscles.
- During the exercise, the arms and legs are bent, which makes the back muscles work less.
The right way to do it
- Start in a face-down position with your arms and legs as far apart as possible. Pull your hips in so your knees don’t touch the ground.
- Get off the floor with your arms, chest, and legs. Slowly lift them up and keep them there for 2 to 4 seconds. Then go back to where you started.
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