Strengthening the core improves balance and stability, which supports movement and physical performance, experts say. While traditional abdominal exercises can be effective, one yoga pose may offer added benefits. Boat pose, or Navasana, forms the body into a ‘V’ and challenges multiple muscles involved in core stability.
Benefits of Boat Pose
Melissa Leach, a certified yoga instructor and strength and conditioning coach in Philadelphia, said a strong core provides a foundation for both exercise and everyday movement. ‘Ab exercises help support that by strengthening key muscles such as the obliques, lower back and deep stabilizers like the transverse abdominis,’ she told Fox News Digital.
Boat pose challenges the ab muscles while also engaging the hip flexors, glutes and back, according to Leach. This helps to build functional core strength rather than just targeting a single muscle group. Compared to the traditional situp, which is carried out in ‘one plane of motion,’ the boat pose requires the entire core to ‘work together to keep you balanced and lifted, which places greater demands on core stability, balance and control,’ Leach said.
The pose develops both stability and muscular endurance, according to Leach. ‘The position requires your deep core muscles, the ones that support your spine and pelvis, to stay engaged throughout,’ she said. ‘Over time, this can translate into better posture, a stronger lower back and a core that supports everyday movement.’
Modifications for Beginners
Those looking to make the exercise more dynamic can move in and out of the pose rather than holding it, the expert said. For beginners, Leach recommended some modifications. Those who struggle with balance and maintaining a straight spine can sit on a folded blanket or cushion to help tilt the pelvis forward, Leach suggested.
Another option is to sit with the back a few inches from the wall ‘for reassurance,’ she said, ‘while still allowing enough space for you to perform the crunching movement without hitting your head.’ For seniors or anyone with limited core strength, Leach recommends trying a chair-supported version. Sit toward the front edge of a sturdy chair, hold the sides for support, and lean back slightly while lifting one or both feet a few inches off the floor.
Original reporting: Fox News (HLL/CB) — read the source article.
