Boat
The boat is a bodyweight core exercise performed from a seated position. It involves balancing on the tailbone with the legs and torso elevated, forming a V shape. The movement targets the abs and hip flexors while building core endurance and stability.
How to do it
- Sit on the floor with your knees bent and feet flat on the ground.
- Lean back slightly and lift your feet off the floor, bringing your shins parallel to the ground.
- Extend your arms forward, parallel to the floor, with your palms facing inward.
- Hold this position, keeping your core engaged and your spine long.
- Breathe steadily and maintain the pose for the desired duration.
Form cues
- Balance on your tailbone, not your lower back.
- Keep your spine long and chest lifted.
- Draw your belly button in toward your spine.
- Breathe steadily throughout the hold.
Breathing: Inhale to prepare, and exhale steadily as you hold the position without holding your breath.
Common mistakes
- Rounding the lower back, which puts unnecessary pressure on the spine.
- Holding your breath, which raises blood pressure and tires you out faster.
- Leaning back too far, making it difficult to maintain the V shape.
Muscles worked
Primary: abs. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets × 30 seconds hold, rest 60 seconds
Lose weight
3 sets × 30–45 seconds hold, rest 45 seconds
Build muscle
4 sets × 20–30 seconds hold, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp lower back pain, ease off and choose a gentler core option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this exercise in my lower back?
Feeling it in your lower back usually means your spine is rounding. Try lifting your chest and leaning back slightly less to keep the focus on your abs.
Can I keep my knees bent?
Yes. Keeping your knees bent (shins parallel to the ground) is the standard beginner-friendly variation and helps protect your lower back.
How often should I practice the boat pose?
You can include this core exercise 2 to 3 times per week at the end of your regular workouts.