Boat Pose Sweep
Sculpt your obliques and incinerate your core with the Boat Pose Sweep. This dynamic twisting movement builds rock-solid stability and functional rotational strength in a challenging seated balance.
The Boat Pose Sweep mainly works the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Boat Pose Sweep Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Obliques; Deep Core (transverse abdominis)
How to do the Boat Pose Sweep
Getting Started
Begin seated on your exercise mat with your knees bent and feet flat or slightly elevated off the floor.
Lean your torso back at a moderate angle so you feel your core muscles engage to hold the position. Keep your back straight, avoiding any slouching.
Performing the Movement
Extend your arms in front of you, with hands either clasped or open.
Engage your abdominal muscles by drawing your navel in toward your spine to stabilize your torso.
Slowly rotate your upper body to one side, bringing your hands toward the floor beside your hip.
Maintain steady, controlled movement as you rotate your torso back through the center and over to the opposite side.
Keep your hips and legs as still as possible throughout the movement; the focus should remain on rotating only the thoracic spine and core.
Key Tips
Maintain Constant Tension: Do not let your back rest on the mat; keep your abs braced throughout the entire set.
Look to the Side: Follow your hands with your gaze to encourage a deeper, more natural range of motion through the spine.
Controlled Breathing: Exhale during the rotation and inhale as you return to the center.
Boat Pose Sweep FAQs
What muscles does the Boat Pose Sweep work?
The Boat Pose Sweep mainly works the core. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Boat Pose Sweep?
None. The Boat Pose Sweep is a bodyweight exercise, so you can do it anywhere.
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