Setup and loading
Sit on a mat. To make it easier, bend your knees; to make it harder, straighten your legs or hold a plate.
How to do the boat hold (v-sit) step by step
- Sit with your knees bent and your feet on the floor.
- Lean your torso back with a long spine.
- Lift your feet off the floor until your torso and legs form a V.
- Reach your arms forward and hold while breathing.
Form cues
- Chest open, no slouching
- Torso and legs at the same angle
- Take short breaths without relaxing your abs
Common mistakes
- Rounding your back
- Holding your breath
- Shaking excessively: reduce the range
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Sets and reps for your goal
Core & Stability
3 x 20-30 s3-4 sets of 20-45 seconds or 8-12 slow reps. Rest 45 to 60 seconds.
Neutral spine, tight abs and controlled breathing. Progress in time or leverage before adding weight.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Exercise matThick (8-10 mm) for floor work.
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Variations and similar exercises
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