Daily Fitness Challenge: How long can you stay in a boat hold?

The boat hold looks easy – but after about five seconds you’ll realise that it’s definitely not.

This move is all about your abs. Can you balance in this precarious position for more than a minute? That will depend on how strong your stomach muscles are.

Throughout this Staying Active summer series, fitness experts Elia and Amanda – both qualified instructors at Flykick – will be on hand to show you how to do each challenge and give you their top tips.

Our daily challenges are perfect to try at home, at the gym or in the park. They are designed to get you moving every day.

Check back every day to see what the next challenge is – you could even film your progress to make a record of how far you’ve come.

The aim is to be active every day for six weeks over summer. Today’s challenge will test different muscle groups and help to improve your muscle performance.

These daily challenges can be done on their own, or you can include them in larger workout – it’s totally up to you. As long as you’re moving, that’s what matters.

We know doing the same fitness routine every week can get really tedious, trying a new challenge every day will keep your fitness fresh and fun – and you might even learn some new moves.

How to a boat hold for core strength

Start in a sitting position with your knees bent and feet on the ground in front of you.

Sit up tall, then lean back slightly and lift your feet off the ground.

Engage your abs.

Balance here and hold with your feet up off the ground. Beginners – keep your knees bent if straight legs are too difficult.

When you’ve had some practice. straighten your legs out and up and reach your hands toward your feet to make the move harder.

Make sure you only attempt this variation if you can feel your abs working and not your lower back.

I am Team GB

Toyota has teamed up with Team GB to re-launch the hugely successful participation campaign ‘I am Team GB’.

Inspired by the achievements of Team GB athletes and the amazing efforts of local community heroes, Team GB has created ‘The Nation’s Biggest Sports Day’, which will take place on the 24thAugust.

Over the weekend, there will be hundreds of free and fun activities across the country, put on by an army of volunteers; the ‘I am Team GB Games Makers’.

To Join the Team and be part of The Nation’s Biggest Sports Day sign up at: www.IAmTeamGB.com

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