Stop doing sit-ups: A yoga instructor and strength and conditioning coach recommend this exercise to work the muscles in your core, hips, and back.
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Did you know that when it comes to building core strength and stability, crunches and crunches aren’t the best place to start? Unless you perform them with perfect form, crunches and crunches can stress your lower back and neck because you repeatedly bend your spine forward under the load.
Additionally, if, like me, you’re a runner or spend a lot of time sitting behind a desk, there’s a good chance your hip flexors will take over during this movement. This can pull on your lower back, causing discomfort.
Instead, yoga instructor and strength and conditioning coach Melissa Leach recommends a simple yoga pose to build deep strength and stability in the spine. Read on to find out more.
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As a reminder, if you are a complete beginner, pregnant or postpartum, or getting back into shape following an injury or surgery, this may not be the right decision for you and your body. It is always best to seek personalized advice from a qualified professional.
How to do boat pose
Leach’s recommended movement for crunches and crunches is boat pose. “Boat pose is one of the most effective core exercises because it not only isolates the abs; it simultaneously engages the hip flexors, glutes, pelvic muscles, and back, helping to build functional core strength rather than working a single muscle in isolation,” she says.
All you’ll need is your weight, but using one of the best yoga mats can help make things more comfortable.
“There are different ways to perform boat pose. Traditional holds typically involve staying in the pose for a total of 25 breaths, divided into five sets, while others add movement by hinging your upper body up and down,” says Leach. “This version is a more accessible entry point for beginners, starting with bent knees and shorter, more manageable holds.”
- Sit on the floor with your knees bent and your feet flat on the floor
- Lean your torso back slightly while keeping your spine long and your chest lifted.
- Engage your body and slowly lift your feet off the floor, bringing your shins parallel to the floor.
- Balance on your sit bones, avoiding rolling onto your tailbone
- Once stable, extend your arms out in front of you, palms facing each other at shoulder height.
- If you feel comfortable, you can slowly extend your legs to create a “V” shape with your body.
- Hold for 20-30 seconds and repeat 2-4 times
“For beginners, keeping your legs bent in a half-boat pose instead of straight can help reduce core tension and effort required at first. Lightly gripping the backs of your thighs can also provide support to help you balance,” says Leach.
“If you struggle with balance and maintaining a straight spine, you can either sit on a blanket or folded cushion to help tilt the pelvis forward, or sit with your back a few inches from the wall for reassurance.
“The most important thing is to master the technique first, so start slowly, holding it only for as long as is comfortable and slowly increasing the length as your core strength improves.”
What are the advantages?
On paper this move seems simple, but after 20 seconds you’ll know it’s not. Holding your torso and legs lifted activates your rectus abdominis (six-pack muscles), obliques, and deeper transverse abdominals at the same time. You’ll also work the muscles along your spine, preventing poor posture from prolonged sitting.
By keeping your legs off the ground, you’ll work your hip flexors, quads and inner thighs, as well as your balance and coordination.
“Boat pose also helps develop stability rather than just endurance. Holding the position forces your deep muscles, the ones that support your spine and pelvis, to activate and stay engaged throughout. Over time, this can result in better posture, a stronger lower back, and a core that supports your daily movements,” adds Leach.
How to progress in the exercise
Once your boat grip is comfortable, one of the easiest ways to increase the intensity is to hold the pose longer or simply raise both arms alongside your ears. This increases the demand on your heart.
Alternatively, you can also add a pulse. To do this, start in boat position and slowly lower your torso and straight legs toward the floor, then raise back up to full boat. Move slowly and with full control.
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