The Burning Boat

30/30 Bubble Butt

Getting Powerful Shapely Glutes

Get Instant Access

The Burning Boat really works the muscles of your belly, like rowing without paddles. Because you exercise with only your buttocks touching the ground, you make your muscles burn and you build endurance and stamina. In the yogic system, fire represents purification, change, and renewal. Be sure to use Ocean Breaths (see Chapter 4) in this workout because they oxygenate the fire and really heat things up.

You need both hand weights and ankle weights for this exercise. When you're ready, follow these steps.

JttNG/

1. Sit on your buttocks with your knees bent and feet flat on the floor, and hold the weights in your hands with your palms facing forward (see Figure 12-6a).

Pull your belly in, and lift your spine.

2. Lean back slightly, lift your feet from the floor, and tuck your knees into your chest (see Figure 12-6b).

This is the starting position. Concentrate on finding a point of balance.

If you have a lower back injury, lift one leg at a time rather than both legs. If you still feel uncomfortable, move on to the next exercise.

If your abdominal muscles are strong enough, you can try doing this exercise with your legs straight, not bent.

3. Exhaling to a count of four, lift the hand weights to perform a bicep curl (see Figure 12-6c).

Keep your shoulders squared to place the work directly on your bicep muscles.

Be careful not to drop the weights. Let the rhythm of your breathing guide your motion.

Figure 12-6:

The Burning Boat requires oodles of strength and abdominal fortitude.

Figure 12-6:

The Burning Boat requires oodles of strength and abdominal fortitude.

4. Inhaling to a count of four, lower the hand weights to the starting position (see Figure 12-6b).

Don't hold your breath during this exercise. Focus on your breathing, and try to relax (yeah, right!).

If doing this exercise with weights is too difficult at first, try it without the weights or with light weights until you become strong enough.

Repeat this exercise six to eight times, take a rest, and then do six to eight more repetitions.

Was this article helpful?

0 0

Post a comment