Stop Doing Sit-Ups? Yoga Coach Melissa Leach Says Try Boat Pose
Yoga instructor and strength coach Melissa Leach says sit-ups and crunches can strain the lower back and neck. She recommends boat pose instead, a hold that works the abs, hip flexors, glutes and back together. Here is her beginner version and how long to hold.
Yoga instructor and strength and conditioning coach Melissa Leach says people should stop doing sit-ups and crunches and try yoga's boat pose to build core strength. She says the pose works more of the body at once and puts less strain on the spine.
Sit-ups and crunches bend the spine forward repeatedly under load. Done without perfect form, that can stress the lower back and neck.
Runners and desk workers face another problem. Their hip flexors often take over during the move, which can pull on the lower back and cause discomfort.
Why boat pose
Leach calls boat pose "one of the most efficient core exercises" because it does not isolate the abs. In her words, it "engages the hip flexors, glutes, pelvic muscles, and back all at once."
The hold also uses the rectus abdominis (the six-pack muscles), the obliques and the deeper transverse abdominis together. It works the muscles along the spine too, which can counter the posture problems of long sitting.
Legs, balance and coordination get a workout as well. Leach says the pose builds stability, not just endurance, because it forces the deep core muscles that support the spine and pelvis to stay switched on. Over time, she says, that can mean better posture and a stronger lower back.
How to do the beginner version
All you need is your bodyweight. A yoga mat makes it more comfortable.
- Sit on the floor with your knees bent and feet flat.
- Lean your torso back slightly, keeping your spine long and chest lifted.
- Engage your core and slowly lift your feet, bringing your shins parallel to the ground.
- Balance on your sit bones and avoid rolling onto your tailbone.
- Once stable, extend your arms in front of you at shoulder height, palms facing each other.
- If you feel comfortable, slowly straighten your legs into a V shape.
Hold for 20 to 30 seconds and repeat two to four times.
Traditional holds are longer. Leach says they usually run for a total of 25 breaths, split into five sets, while other versions add movement by hinging the upper body up and down.
Tips if you struggle
Beginners can keep the legs bent in a half boat pose to reduce the effort the core needs. Lightly gripping the backs of the thighs can help with balance.
If holding a straight spine is hard, sit on a folded blanket or cushion to tilt the pelvis forward. Another option is to sit a few inches from a wall for reassurance.
"The most important thing is to get a hold of the technique first," Leach says. She advises holding only as long as is comfortable and lengthening the hold as core strength improves.
Complete beginners, pregnant or postpartum people, and anyone returning from an injury or surgery may find the move unsuitable. Seek personalized advice from a qualified professional.
Take the quizWhat Kind of Holiday Spender Are You? Take the Black Friday QuizStart →- 1Column: 4 Reasons to Eat Dark Chocolate, Dietitians Say
- 2Mavericks Surfers Race to California for Waves Near 50 Feet
- 3Meghan Markle Plans US Return to See Mother After Father’s Arrest
- 4NYC Medical Examiner Has Not Determined Cause of Death of Beau Rose Jessup
- 5Chrissie Swan, 52, Tears Up Over Secret Surprise While Recovering
Lifestyle7 Signs Your Social Battery Is Running Low (and Why You Keep Cancelling Plans)
Lifestyle · Food & HealthThanksgiving Food Safety: How Long Leftovers Last and the Safe Turkey Temperature
Lifestyle7 Quiet Habits of Emotionally Intelligent People, According to Psychologists
LifestylePeople Who Don’t Like Celebrating Their Birthday Often Share These 7 Traits
