Primary muscles: Abs, obliques
Secondary muscles: Lower back
Equipment: No equipment
BOAT TWIST INSTRUCTIONS
1. Sit down on a mat with your knees bent, extend your arms out to the sides and lift your feet off the floor.
2. Twist your torso to the right, and then reverse the motion, twisting it to the left.
3. Repeat this movement until the set is complete.
PROPER FORM AND BREATHING PATTERN
Twist your torso only from the ribs up, tighten your core and make sure your back is straight at all times. Keep your feet off the floor and, if you can, bring your legs up until they’re parallel with the floor. Breathe out as you twist your torso.
EXERCISE BENEFITS
The boat twist engages your whole core and strengthens the abs, obliques and lower back. This exercise helps to trim down the waist and improves your balance, stability and posture.
DEMONSTRATION
SETS AND REPS
Do 2 or 3, 45 to 60-minute sets and for a thorough core workout, pair this exercise with side plank hip lifts, downward dog crunches and the alternating superman.
CALORIES BURNED
To calculate the number of calories burned doing the boat twist, enter your weight and the duration of the exercise:
RELATED CORE EXERCISES
Try these other core exercises to tighten, sculpt and strengthen your abs, obliques, lats and lower back:
Downward dog crunch
Bent leg jackknife
Pilates swimming
Rope climb crunches
Leave a Reply