Boat Hold
🛡️ Deep Core & Stability · updated September 2026
⏱ 15–30 sec🔁 3 holds📶 advanced🌿 low-impact
Targets: the entire abdominal wall and hip flexors under constant tension
How to do it
- 1Sit tall, knees bent, feet on the floor; hands lightly behind your knees.
- 2Lean the torso back until your abs switch on hard, spine long — not rounded.
- 3Lift your feet so shins are parallel to the floor; balance on your sit bones.
- 4Extend arms forward, palms up. For more, straighten the legs into a V.
- 5Breathe steadily and hold; rest and repeat.
Form tips
- • Chest proud, shoulders down — the line from head to tailbone stays long.
- • Harder is lower: the closer your legs and torso get to the floor, the more work.
- • If your lower back rounds, bend the knees more — position quality beats depth.
Common mistakes
- • Rounding the spine into a slump (turns core work into back strain).
- • Holding the breath — steady breathing is part of the exercise.
- • Gripping the neck forward; keep the gaze up and neck neutral.
