Male model ex_X4TMXT

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Waist · Body Weight

Boat Stretch

beginnerflexibility

Boat Stretch is a beginner isolation flexibility exercise that works the abs (waist), with the quadriceps assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Flexibility
Mechanic: Isolation
Force: Static
Sets × reps: 2-3 × 30-60 sec hold
Calories / min: ≈ 3.1 kcal

Primary muscles

Core · rectus abdominis, obliques
Hip Flexors · iliopsoas
Hamstrings · biceps femoris, semitendinosus, semimembranosus

Secondary muscles

Quadriceps · quadriceps femoris

How to do Boat Stretch

Sit on the floor with your legs extended straight in front of you.
Bend your knees slightly and lift your legs off the floor, balancing on your buttocks.
Extend your arms forward, parallel to the floor, to grab your legs and lean back slightly while keeping your back straight.
Hold this position, maintaining balance.

Form tips

Engage your core to maintain balance and prevent your lower back from rounding.
Keep your chest lifted and shoulders relaxed to ensure proper form.
Breathe deeply and steadily to help maintain the stretch and balance.

Boat Stretch alternatives

Exercise Ball Hip Flexor Stretch

Abs · beginner

Dumbbell Side Plank With Rear Fly

Abs · intermediate

Landmine Hollow Hold

Abs · intermediate

Dumbbell Crunch Hold With Legs Off

Abs · intermediate

More abs exercises

Cobra Stretch

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Abdominal Stretch

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Abdominal Stretch ( Version2 )

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Standing Lateral Stretch

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Backward Abdominal Stretch

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Kneeling Hip Flexor Stretch

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Lying (Prone) Abdominal Stretch

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Standing Side Slope Stretch

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Boat Stretch FAQ

What muscles does Boat Stretch work?

Boat Stretch mainly works the abs in the waist (rectus abdominis, obliques, iliopsoas and biceps femoris). The quadriceps work as secondary muscles.

What equipment do you need for Boat Stretch?

None. Boat Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Boat Stretch should I do?

Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Boat Stretch good for beginners?

Yes. Boat Stretch is rated beginner, so it's a sound choice while you learn to train the abs.

How many calories does Boat Stretch burn?

About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.

What is a good alternative to Boat Stretch?

Other exercises for the abs include Exercise Ball Hip Flexor Stretch, Dumbbell Side Plank With Rear Fly, Landmine Hollow Hold and Dumbbell Crunch Hold With Legs Off.

For developers

Use Boat Stretch in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_X4TMXT" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_X4TMXT",
  "name": "Boat Stretch",
  "model": "male",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_X4TMXT/mp4-720.mp4?…",
    "poster": "https://…/ex_X4TMXT/poster.jpg?…"
  }
}