Boat Pose: The Ultimate Core Challenge
What muscles does boat pose work?
People tend to think of boat pose as a core exercise, and they’re not wrong: To get into the posture, you need to fire up your rectus abdominis (frontside abs), explains Candace Harding, PT, DPT. Then, once you’re there, you need the strength of your abdominal muscles to hold steady, including the obliques (muscles on the sides of your torso) and transverse abdominis (deep core muscle that wraps around your spine and sides). But there are more muscles at work, too. Your hip flexors—specifically the psoas major and iliacus (which bring your thighs closer to your body)—are firing to keep your legs hoisted and hold your torso in that upright position. At the same time, players in your back—including the erector spinae (muscles that help arch your spine) and lats (biggest back muscle)—are pitching in to help you maintain an upright posture through your spine.
What are the benefits of boat pose?
Given the intense core activation required to nail boat pose, it’s no surprise this move is great for bolstering your midsection muscles. And that, in turn, can help alleviate back pain by fortifying the deep trunk muscles that support your spine. To maximize this benefit, think about subtly drawing your belly button in toward your back, Dr. Harding says. This will help activate more of your transverse abdominis, which stabilizes your back and can contribute to chronic pain there if it’s not firing correctly.
Boat pose can also help with back pain if you have weak hip flexors. Ideally, you want a balance between them and the opposing muscle group (your butt), but if your glutes are way stronger, they can pull your back into a more rounded position, Dr. Harding explains. And that can trigger the aches. Enter boat pose: Since it’s great for activating your hip flexors, it can bolster this muscle group so that it’s more balanced with the glutes, potentially relieving related back pain.
Common form errors to avoid
- Letting your legs drop or your back curve
- Not engaging your core muscles
- Allowing your arms to sag or collapse
- Failing to maintain a steady, controlled breath
Step-by-step instructions for doing boat pose
- Start by sitting on the floor with your legs extended in front of you.
- Engage your core muscles by drawing your belly button in toward your back.
- Lift your arms and legs off the ground, keeping them straight.
- Balance on your butt, using your leg and back muscles to support your body.
- Hold steady for 30-60 seconds, breathing slowly and controlled.
Modification for beginners
Try modifying boat pose by bringing your knees into your chest or using a block or strap to support your legs. This will make it easier to engage your core and maintain proper form.
Conclusion
Boat pose is a challenging exercise that requires strength, control, and focus. By mastering this pose, you can experience a range of benefits, from decreased back pain to stronger hip flexors and a sense of empowerment. Remember to focus on proper form, engage your core, and breathe steadily to get the most out of this exercise.
FAQs
- Can I do boat pose if I have back pain or injuries? Consult with a healthcare professional or physical therapist to determine if boat pose is appropriate for your specific needs.
- How often should I practice boat pose? Start with 2-3 times a week and gradually increase frequency as you build strength and endurance.
- What if I struggle to hold the pose? Focus on engaging your core and using your leg and back muscles to support your body. With practice, you’ll build strength and control.
