Yoga Pose Rivals Sit-Ups for Core Strength, Experts Say

The traditional sit-up is facing a challenger: boat pose (navasana), a yoga exercise that experts claim can be just as effective – and potentially more beneficial – for building core strength.

Why Boat Pose Might Be Better Than 100 Sit-Ups

While the comparison isn't definitively backed by extensive scientific research, many in the yoga community believe boat pose rivals the effects of performing 100 sit-ups. Unlike sit-ups, which involve repetitive spinal flexion, boat pose is an isometric exercise, requiring sustained muscle engagement to maintain balance.

“Boat pose is one of the most efficient core exercises because it doesn’t just isolate the abs, it engages the hip flexors, glutes, pelvic muscles, and back all at once, helping build functional core strength rather than working one single muscle in isolation,” explains Melissa Leach, a yoga instructor and strength and conditioning expert at Yoga-Go. “This exercise develops stability rather than just endurance. Holding the position forces your deep core muscles, the ones that support your spine and pelvis, to switch on and stay engaged throughout.”

How Boat Pose Works

Leach notes that boat pose challenges the entire core, demanding a greater test of strength and control than a single-plane movement like a sit-up. It also helps build stability, potentially leading to improved posture and a stronger lower back.

What a Personal Trainer Says

Jessica Robinson, a Level 3 Personal Trainer and Mirafit ambassador, agrees that both exercises are effective but serve different purposes. “The boat pose and sit-up are both effective core exercises, but they serve very different purposes and should be used at different stages of training,” she states. “Boat pose develops core stability by teaching you to brace your trunk while maintaining a neutral spine, whereas sit-ups strengthen the muscles responsible for bending the spine through movement.”

Modifications and Challenges

Robinson suggests that for beginners, modified variations of boat pose are a useful way to build strength, confidence, and technique before progressing. “The traditional version can be challenging for beginners, which is why modified variations are a useful way to build strength, confidence and technique before progressing over time,” she adds. For an extra challenge, practitioners can ‘row their boat’ by moving their hands up and down while maintaining core stability.

The ‘100 sit-ups’ comparison is a well-known reference in the yoga community, often used to highlight how challenging and effective boat pose can be when practised traditionally — typically held for 25 breaths, broken into five sets — rather than a literal, like-for-like measurement. Boat pose can also be a gentler alternative to traditional sit-ups for some people, as it builds core strength through controlled, isometric engagement rather than repeated spinal flexion.