Boat Pose exercise – Mover.tips
Beautiful exercise when done with legs in a straight position, the Boat Pose is a yoga position that works hip flexor, quads and abs.
Video demonstration
(excerpt from ‘Deep Core Strengthening Exercise – V-Sit | Fitness’
by FITNESS Magazine)
How to and step by step instructions:
- Sit down with your knees bend and feet flat in the floor.
- Keeping your spine straight, lean back slightly and raise your feet. Use your hands on the floor to get the right balance.
- Extend your arms horizontally, palms facing each other.
- Extend your legs in a 45 degrees elevation.
- Keep your back straight and chest up, also with a 45 degrees incline.
- Body and legs should be in a perfect V position.
- Count the seconds you can hold in a correct position.
Hints & tips:
- Focus on the correct form, not the duration you can hold.
- A mix of balance and strength is needed for the exercise.
Benefits:
- Strengthen your core and hip flexors.
- Opens the chest and increase lung capacity.
Counting & gamification:
- Count the seconds you can hold.
- Start with 15 seconds target but you should be able to reach 60 seconds once prepared.
Muscles worked and body parts involved:
Primary muscles: Abs, Hip Flexor, Quads
Other names
The exercise can be found with other names. Examples are:
- Boat Pose
- Floor V Sit
- Navasana
Muscle: Abs
Corner Seated L Sit Legs Raise Seated L Sit Single Leg Raise
Muscle: Hip Flexor
See 7 Hip Flexor exercises
Muscle: Quads
Single Leg Raise on Bench
Collection: L Sit Friendly
Finger L Sit Heel Support Seated L Sit Pike Leg Raise L Sit Tuck on Parallel Bar 
L Sit Supported Single Leg Raise See the 33 exercises collection L Sit Friendly