Boat Pose
Looping clip from the Homie Fit app
Exercise · Abs & core AI form check
Boat Pose
- Core
- No jumping
- On the floor
Difficulty
Intermediate
Standard set
30 s
Intermediate level in the app
Calories
≈ 43kcal
10 min · 70 kg / 154 lb
Equipment
No equipment
How to do it
- 1
Balance on your sit bones with your shins level.
- 2
Reach your arms forward.
- 3
Straighten your legs into a full boat and hold.
Keep your chest lifted, not rounded.
Muscles worked
- Abs & core
Calories burned
Estimated with the MET value the app uses for this move. Real numbers depend on effort and body.
| Time | 130 lb | 155 lb | 180 lb | 205 lb |
|---|---|---|---|---|
| 5 min | 18 | 22 | 25 | 28 |
| 10 min | 36 | 43 | 50 | 57 |
| 20 min | 72 | 86 | 100 | 114 |
| 30 min | 108 | 129 | 150 | 171 |
When the app swaps it out
Homie Fit replaces this move with a similar, safer one if you tell it about:
- Lower back
Variations
Keep exploring
- ExerciseBulgarian Split Squat: Form, Muscles and Reps
- ExerciseGlute Bridge: How to Do It, Form Tips and Reps
- ExerciseHip Thrust: How to Do It, Form Tips and Reps
- ExerciseDumbbell Shoulder Press: Form, Muscles and Reps
- ExerciseGoblet Squat: Form, Muscles and Reps for Beginners
- ExerciseLateral Raises: Form, Muscles Worked and Reps
Homie Fit Get live feedback on your form
Point your phone at yourself: the Homie Fit form check counts your reps and tells you when to go deeper. It runs on your phone; no video leaves it.
- Personal 4-week plan
- Live AI form check
- 30-day challenges
- Works offline
Coming soon App Store Coming soon Google Play
