This week Sol’s Traveler Wellness Program focuses on strengthening the muscles of the ‘core,’ the abs, hips, and low back. Boat pose is one of my favorite moves to strengthen the stabilizing muscles of the stomach and spine. A popular exercise in both floor Pilates and Yoga, you’ll see similarities to the ‘pike’ in gymnast routines like the rings, even bars, and diving.
Week One: Day Two: Boat Pose
Level I. From a seated position, lean back and lift both legs off the ground, arms extended toward the feet. Keep the spine straight* as you lift the chest upwards.
Beginners: Hold 15 – 30 seconds Advanced: Hold 1 minute
Level II. From a seated position, lean back and lift both legs off the ground, arms extended toward the feet. Extend the feet and straighten the knees. Keep the spine straight* as you lift the chest upwards.
Beginners: Hold 15 – 30 seconds Advanced: Hold 1 minute
* Imagine a string attached to the center of your chest lifting you toward the sky.