{"id":628975,"date":"2026-08-09T18:27:12","date_gmt":"2026-08-09T18:27:12","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/628975\/"},"modified":"2026-08-09T18:27:12","modified_gmt":"2026-08-09T18:27:12","slug":"one-simple-exercise-can-strengthen-the-core-improve-posture-and-support-the-back","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/628975\/","title":{"rendered":"One simple exercise can strengthen the core, improve posture and support the back"},"content":{"rendered":"\n

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Strengthening the core improves balance and stability, which supports movement and physical performance<\/a>, experts say.<\/p>\n

While traditional abdominal exercises<\/a> can be effective, one yoga pose may offer added benefits. Boat pose, or Navasana, forms the body into a “V” and challenges multiple muscles involved in core stability.<\/p>\n

Melissa Leach, a certified yoga instructor and strength and conditioning coach in Philadelphia, said a strong core provides a foundation for both exercise and everyday movement.<\/p>\n

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“Ab exercises help support that by strengthening key muscles<\/a> such as the obliques, lower back and deep stabilizers like the transverse abdominis,” she told Fox News Digital.<\/p>\n

\"Yoga <\/p>\n

A yoga instructor demonstrates a boat pose. (Yoga-Go)<\/p>\n

“Together, these muscles work to stabilize your spine, creating a strong foundation for movement and allowing you to transfer force more efficiently between your upper and lower body.”<\/p>\n

Many routine activities, from carrying groceries to getting up from a chair, engage the core muscles to stabilize the trunk, maintain balance and support controlled movement.<\/p>\n

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A strong core can also help reduce the risk of lower back pain<\/a> by improving stability in the spine and ensuring control during lifting and other physically demanding movements, the expert said.<\/p>\n

“While injury risk isn\u2019t determined by core strength alone, a well-conditioned core provides a stable foundation for movement in everyday life,” she noted.<\/p>\n

\"girl <\/p>\n

Many routine activities, from carrying groceries to getting up from a chair, engage the core muscles to stabilize the trunk, maintain balance and support controlled movement. (iStock)<\/p>\n

Core benefits<\/p>\n

Boat pose challenges the ab muscles while also engaging the hip flexors, glutes and back, according to Leach. This helps to build functional core strength<\/a> rather than just targeting a single muscle group.<\/p>\n

Compared to the traditional situp, which is carried out in “one plane of motion,” the boat pose requires the entire core to “work together to keep you balanced<\/a> and lifted, which places greater demands on core stability, balance and control,” Leach said.<\/p>\n

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“Whether you’re holding the pose or moving dynamically, you’re training the muscles that stabilize your spine and pelvis, rather than primarily strengthening the muscles required for trunk flexion, as a situp does,” she went on.\u00a0<\/p>\n

“Both have their place, but boat pose challenges the core to work as an integrated system rather than focusing on one movement pattern.”<\/p>\n

\"Man <\/p>\n

Compared to the traditional situp, which is carried out in “one plane of motion,” the boat pose engages the entire core. (iStock)<\/p>\n

The pose develops both stability and muscular endurance, according to Leach.<\/p>\n

“The position requires your deep core muscles, the ones that support your spine and pelvis, to stay engaged throughout,” she said. “Over time, this can translate into better posture, a stronger lower back and a core that supports everyday movement.”<\/p>\n

How to do a boat pose<\/p>\n

Leach shared the following steps for performing the boat pose safely and with proper form.<\/p>\n

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  1. Sit down on a mat or the floor with the knees bent and feet flat on the ground.<\/li>\n
  2. Lean back slightly onto the sit bones, keeping the lower back straight.<\/li>\n
  3. Lift the feet off the ground, keeping the shins parallel with the floor. If possible, extend the legs upward for the full pose.<\/li>\n
  4. Reach the arms forward, keeping them parallel to the ground.<\/li>\n
  5. Engage the core muscles and balance.<\/li>\n<\/ol>\n

    \"Yoga <\/p>\n

    A yoga instructor demonstrates an active boat pose. (Yoga-Go)<\/p>\n

    Those looking to make the exercise more dynamic can move in and out of the pose rather than holding it, the expert said.<\/p>\n

      \n
    1. Lie flat on your back on the floor or a mat.<\/li>\n
    2. Use the core muscles to lift the legs and upper body off the mat, reaching the final “V” shape of the boat pose.<\/li>\n
    3. Extend the body back down to the floor or mat and repeat.<\/li>\n<\/ol>\n

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      For beginners, Leach recommended some modifications.<\/p>\n