Low Boat to High
Master core stability with Low Boat to High. This dynamic transition builds explosive abdominal strength and balance by shifting between a hollow hold and a seated V-sit for a total burn.
Instructions
Setup
Start by sitting on a mat with your knees bent and feet flat on the floor. Engage your core.
Performing the Movement
High Boat Position: Lean your torso back slightly while lifting your feet off the floor, balancing on your sit bones. Keep your knees bent or legs extended, with arms stretched forward parallel to the floor.
Transition to Low Boat: Slowly lower your torso and legs simultaneously toward the mat, keeping your lower back pressed into the floor. Extend your body into a hollow position, stopping just before your shoulder blades touch the ground.
Return to High Boat: Engage your abdominals forcefully to lift your torso and legs back up into the initial high boat position.
Repeat: Move smoothly between these two positions with control, exhaling as you lift into the high boat and inhaling as you extend into the low boat.