Exercise boat or "Superman" - for the back and for the abs

The muscles of the cortex - the lower back, abs, buttocks, back and side surfaces of the thighs - are the basis of the athlete’s muscular frame, therefore they deserve a good workout. We will analyze the exercise boat for the back and the opposite option for the press. Elements will help to work out the muscles of the central part of the body at home.

Exercise boat or

Boat for the back

The exercise has another name - "Superman ", as it resembles the pose of a famous comic book hero. In fact, the "boat" is a hyperextension performed while lying on the floor.

The amplitude of movement of the body in this case is much shorter, but the athlete gets the opportunity to strengthen the lumbar and extensor muscles of the back without a special bench.

Advantages and disadvantages

Exercise "Superman" affects not only the lower back. The buttocks, thigh biceps and a bit of delta get the payload. Working out the target muscles allows you to achieve the following positive aspects:

  • the formation of a beautiful posture;
  • tightening of the buttocks and hips;
  • improvement of blood circulation in the pelvic organs;
  • prevention of curvature of the spine, stoop;
  • increased results in basic exercises;
  • relief of pain in the back;
  • recovery from injuries (in combination with other elements under the supervision of a doctor )

The disadvantage of the “boat” is unsuitability for increasing muscle in the volume, in particular, of the buttocks. To give the buttock muscles roundness, you need to perform basic exercises with weights (lunges, squats).

The element under consideration will only help to tighten and strengthen the fifth point.

The “boat” has practically no contraindications. Limitations may include spinal injuries, recovery periods after back surgery. You must consult your doctor to get permission to conduct home gymnastics.


Before each execution of the Superman for the back, we recommend kneading the lumbar by rotating the pelvis in different directions:

  1. Lie on the floor face down.

  2. Pull your arms forward and legs back.
  3. Exhale, tighten your buttocks and lower back.
  4. Lift the upper and lower limbs off the floor.
  5. Hold in the "Superman pose" for a couple of seconds, then, breathing in, slowly descend to the starting position.

Recommendations :

  • Avoid inertial tossing of limbs.

  • Do not tilt your head abruptly when lifting.
  • When doing arms and legs, try to keep straight.
  • Training volume: 3 sets of 12-15 repetitions.

If you are a beginner athlete, try the simplified version of the “boat” for the back - with alternately lifting opposite limbs. The technique is simple: first raise your left hand and right foot, then do the same with the opposite side of the body.

If you want to complicate the exercise, hold a fitness ball between your feet.This will create an increased load for the hips. In addition, you can use sand weights, putting them on your wrists and ankles. Extra weight will increase tension in the lower back and buttocks.

Press boat

A static exercise designed to develop abdominal muscles.

This element, like the classic version of the "boat", is suitable for independent home training.

Advantages and disadvantages

Target muscles: rectus and transverse muscles of the press. In addition, the exercise strengthens the front of the quadriceps. Regular performance of the “boat” on the press will allow to achieve the following positive aspects:

  • normalization of digestive functions;
  • development of general endurance;
  • improvement of blood circulation in the pelvic organs;
  • getting rid of the effect of the "fallen out" abdomen;
  • improving the results in other exercises (for example, push-ups, plank).

The main disadvantage of a static "boat" is its unsuitability for increasing the muscles of the press in volume.

To make the abdominal muscles thicker, it is necessary to perform force twisting with weights. This exercise will only help tighten your stomach.

The element has medical contraindications:

  • stab-cut wounds of the abdominal region;
  • recovery after surgery on the abdomen;
  • hernia;
  • pregnancy, the postpartum period;
  • exacerbation of gastritis and peptic ulcer.


Before performing, stretch the muscles of the body using simple gymnastics (rotation in the waist, bends, squats):

  1. Lie on your back.
  2. Pull your arms behind your head, and your legs forward.

  3. At the same time, lift the upper body and legs approximately 20-30 cm.
  4. Do not hold your breath, breathe evenly.
  5. Keep your boat pose in your tailbone.

Recommendations :

  • Try not to bend your limbs.
  • When performing, tighten the abdominal muscles.

  • Do not raise your arms and legs too high;
  • Recommended training: 10-12 reps for 30-60 seconds.

If you are a beginner, start with simpler exercises. For example, lying on your back, raise your legs and hold them for 20-30 seconds. Then lower the lower limbs and tear the body off the floor. Pretty soon, you will learn to lift your upper body and legs at the same time.

If you are an experienced athlete, we recommend that you complicate the element by placing a barbell or dumbbell on your hips. Ankle weights may be used. Additional burdens will allow to load the abdominal muscles more qualitatively.

Side boat

An insulating element designed for the accented development of oblique muscles of the press. Technique:

  1. Lie on one side, straighten your legs.

  2. Get one hand behind your head, extend the other hand and place it in front of you.
  3. Exhale, roll sideways, while lifting the body and legs off the floor.
  4. As you inhale, lower yourself to the starting position.

Recommendations :

  • Control smooth movements, avoid jerking.
  • If it turns out, at the top point, pause for a second.

  • Recommended training: 3 sets of 10-12 twists on each side.

If you are a beginner, master the element gradually. That is, first learn how to do side twists only with the body, then add leg lifts.

Experienced athletes are recommended to use ankle weights to strengthen the workout of the oblique muscles of the press.



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