10 Boat Pose Variations for a Stronger Core
Tired of the same old core work on the mat? These fun Boat Pose exercises and variations are sure to make waves next time you’re practicing or teaching a class. Check out these core-sculpting moves from Alo Moves instructors Ashley Galvin and Patrick Beach.
1.
Boat Pose to Straddle Pulse
Begin in Boat Pose with your arms extending forward. Lower down to hover your chest and legs off the floor, then separate your legs out wide in a straddle shape. Bring your arms between your legs and lift your chest up for a pulse. Return back to Boat Pose and repeat.
2.
Twisted Boat Crunches
Start in Boat Pose and roll onto your right hip with your knees to the right. Reach your arms over to the left. Lower to hover your legs and chest off the mat, then crunch up to Boat Pose. Lower to hover and repeat.
3.
Boat Twists with Block
Place a block or water bottle in your hands and find the Boat Pose position with your legs straight or bent. Lean back so your heart is lifting and you feel your core working. Twist side to side so the prop barely touches the ground.
4.
Boat Crunches with Leg Lifts
Place a water bottle or block on its highest setting on the mat in front of you. Find Boat Pose with your hands behind your hips and straighten your legs out long, pointing your toes. Lean back slightly and bring your legs to the left of the prop to hover. Crunch up, then bring your legs to the right of the prop while lowering your upper body. Crunch back up and alternate between both sides.
5.
Low Boat Prayer Twists
Start in Low Boat Pose by lying down on your back, then lifting your shoulders and heels off the mat in a hollow-body position. Bring your hands together at heart center and twist side to side, touching each elbow to the mat.
6.
Low Boat Bicycle Crunches
Find Boat Pose and roll onto your right hip. Lower down to Low Boat Pose and place your right hand behind your head with your left arm extending forward. Point your toes, then crunch up to connect your right elbow to your left knee. Lower back down and repeat.
7.
Low Boat Single-Leg Knee Exercise
Start in Low Boat Pose and press your lower back into the floor. Bring your palms down by your sides for support, or take your arms up in a cactus shape. Point through your toes, then bring your right knee into your chest and extend it back out. Repeat.
8.
Boat Pose Block Transfer
Start lying down with your arms overhead and a block or water bottle in your hands. Lift the block up as you crunch up to Boat Pose. Grab the prop between your feet, then lower down to hover in Low Boat Pose. Crunch up to Boat to catch the block in your hands, then repeat.
9.
Boat Crunches with Block
Place a block or water bottle between your feet (or ankles for a challenge). Squeeze the block between your feet and come up into Boat Pose. Stay long in your low back. Roll onto your right hip, lower down to hover, and straighten your legs out, then crunch up. Roll your hips to center, lower down and extend your legs out, then crunch up to center. Roll onto your left hip and lower to hover, then crunch up. Roll to center and repeat, working from center to right to center to left.
10.
Low Boat Hollow Body Hold with Block
Lie on your back with your arms overhead, palms facing up with a block or water bottle in your hands. Press your low back down, then lift your legs and upper body up into a Low Boat Pose. Hold it strong, reach through your heels and toes, and breathe deeply.
Looking for full-length core workouts? Check out Ashley Galvin’s Core Sculpt and Patrick Beach’s Core 10x10 on Alo Moves! Try them both for free with a 14-day trial to Alo Moves.