Row, row, row your boat gently down the stream. Merrily, merrily, merrily, life is but a dream.*
Dreamy to us is a strong core – abdominal muscles and lower back. Life just goes better, is more merry, shall we say? Below are photos of the beginner boat and the advanced. There are several steps to get from one to the other. No matter where you start, this exercise that will build up your stomach like no tomorrow…
If you are a beginner, simply hold the pose (above left) for up to 30 seconds and then switch sides. To make it harder, begin by laying flat on the floor, arms stretched over head. Sit up to a V shaped position (with bent knee) as in the picture, then lay down flat again, repeat 10 times to each side – floating down the stream of strong core.
Intermediate exercisers can follow the beginner exercise instructions but hold BOTH legs up with bent knees.
Advanced exercises should hold the V pose with both legs up, straight out (above right). Hold for one minute or try the crunches as described for beginners.
The key to being merry in this pose is to keep your lower back flat and your stomach strong, breathing through the base of your spine (through the abdomen not the chest). Lift up your chest to keep your back straight – you don’t want to make a U! Your V may be very tight at first depending on your strength. As you develop stronger back muscles, your V will get wider and your legs straighter. If you feel a strain in your lower back, sit up higher and closer to your legs.
Let us know how strong your core gets as you move gently down the stream toward your dream of good health!
*Song composed by Eliphalet Oram Lyte, and found in the publication The Franklin Square Song Collection in 1881. Lyrics first published in 1852 by unknown author.