boat-pose
Start seated on the floor with your knees bent, feet flat, and hands resting beside your hips. Lean back slightly, engaging your core, and lift your feet off the floor, bringing your shins parallel to the ground.
- Equipment
- No Equipment
- Difficulty
- Beginner
- Focus Area
- Abs
- Injury risk
- Low
Primary muscles
- rectus abdominis
- obliques
- iliopsoas
Secondary muscles
- erector spinae
- quadriceps
- adductors
Target muscles
- abs
- hips
How to perform
- 1
Start seated on the floor with your knees bent, feet flat, and hands resting beside your hips.
- 2
Lean back slightly, engaging your core, and lift your feet off the floor, bringing your shins parallel to the ground.
- 3
Extend your arms forward, parallel to the floor, palms facing each other, keeping your chest lifted.
- 4
For a greater challenge, gradually straighten your legs, aiming to form a V-shape with your torso and legs.
- 5
Hold the pose, maintaining a long spine and open chest, avoiding rounding your back.
- 6
Breathe deeply and steadily throughout the hold, keeping your shoulders relaxed.
Safety & form
Train smart. Read these notes before adding heavy load.
