BOAT Lying POSITION
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What for: An effective asana for a flat stomach not only strengthens the abdominal muscles but also helps to form a beautiful relief.
How to do it: Lie on your back with your arms straightened and raised above your head. Lift your upper back off the floor. Press your lower back against the mat. Now lift your straight legs up a short distance from the floor. The body seems to form a boat. Lock the position for a few seconds. The lower the legs fall, the more difficult it is to maintain the position.
How to simplify: To simplify the asana, raise your legs higher. You can soften (slightly bend) your knees.