Abs

Boat Pose, V Up Hold

The Boat Pose is a mobility exercise (also called Navasana in yoga) that strengthens the core muscles and improves balance. In this exercise, you lift both your legs and upper body at the same time while seated, creating a "V" shape.

Necessary equipment

Mat

Boat Pose, V Up Hold - the correct execution

Start sitting on the floor
Keep both the upper body and the extended legs in the air
Balance your body weight on your glutes
Place your hands on the floor next to your glute for support
Activate the core to be able to hold the pose

The exercise Boat Pose, V Up Hold is intended to be used as a hypertrophy exercise.

Which muscles are trained by Boat Pose, V Up Hold?

Primary trained muscles for Boat Pose, V Up Hold

Abs - The rectus abdominis, also known as the "abs," runs vertically along the front of the abdomen. It is responsible for bending the torso forward, such as during sit-ups, and lifting the pelvis. This muscle stabilizes the torso, supports the spine, and helps maintain good posture.

Secondary trained muscles for Boat Pose, V Up Hold

Hipflexors - The hip flexors, including the iliacus and psoas major muscles, allow you to bend your leg and torso forward.

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Alternative variants of Boat Pose, V Up Hold:

Boat Pose for Beginner

Compared to the classic Boat Pose, the variation with bent legs shortens the lever arm, which reduces the strain on the abdominal muscles. This makes the exercise easier, especially for beginners.

Necessary equipment

Mat

Boat Pose for Beginner - the correct execution

Start sitting on the floor
Keep both upper body and bent legs in the air
Balance your body weight on your glutes
Keep your arms extended next to your legs
Activate the core to be able to hold the pose

Similar exercises to Boat Pose, V Up Hold

Abs

Lying Leg Raises

Lying leg raises are an effective exercise for strengthening the abdominal muscles, particularly the lower abs. This exercise should not be confused with lying knee raises, as it specifically targets lifting the straight legs, thereby providing a more intense challenge for the abdominal muscles. Known as "Leg Raises" or "Leg Lifts," lying leg raises are a bodyweight exercise suitable for both beginners and advanced practitioners aiming to build a strong and stable core.

In addition to this classic, floor-based version, there are other challenging variations of leg raises, such as hanging leg raises on a pull-up bar or on rings. These variations not only require strong abdominal muscles but also good grip strength and body tension. Another option is leg raises in the dip position on parallel bars or the ring variant, where the legs are raised from a supported but unstable position. These different exercises provide a comprehensive challenge for the abdominal muscles, making the training more varied and intense.

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