Want to get abs? This one easy yoga move is better than 100 sit-ups, according to experts

There are few exercises more synonymous with getting abs than the humble sit-up – but, according to some experts, you might be better off swapping your sit-ups for an easy yoga pose instead. 

A widely repeated claim in the yoga community suggests that practising boat pose (navasana) can rival the effects of doing 100 sit-ups. While that comparison isn't backed by robust scientific research, those in the know say the pose can be an incredibly effective way to build core strength because it trains far more than your abdominal muscles alone.

Unlike sit-ups, which involve repeatedly bending the spine, boat pose is an isometric exercise, meaning you hold one position under tension. That forces multiple muscle groups to work together to keep your body stable.

Here's why it works, how to do it and what else a yoga teacher and a personal trainer advise for a strong core...

According to Melissa Leach, yoga instructor and strength and conditioning expert at Yoga-Go, boat pose is one of the most efficient core exercises because it works your body as a whole.

"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," she explains.

A demonstration of boat pose

"This is part of why it can outperform traditional exercises like sit-ups, as they target a much narrower range of muscles. A sit-up is a repetitive, single-plane movement, whereas boat pose asks your entire core to work together to keep you balanced and lifted, which is a much greater test of strength and control."

She adds that the exercise develops stability as well as strength.

"Boat pose also helps build 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. Over time, this can translate into better posture, a stronger lower back, and a core that supports your everyday movement."

Melissa says the comparison with 100 sit-ups should be understood as a way of illustrating the challenge of the pose rather than a literal equivalence. "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." 

She also notes that boat pose may feel more comfortable than repeated sit-ups for some people. "Boat pose can 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. 

"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."

Want an extra challenge? 'Row your boat' by moving your hands up and down while trying to keep your core stable.

Jessica Robinson, Level 3 Personal Trainer and ambassador for Mirafit, says the answer depends on your goals.

"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 explains.

She says 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.

For people just starting out, Robinson says static exercises like boat pose are often the smarter place to begin.

"Learning to brace and breathe correctly provides the foundation for all movement, helping to stabilise and protect the spine and pelvis. This has excellent carryover to compound exercises such as squats, deadlifts, presses and other strength movements where trunk stability is essential."

Once that foundation has been built, dynamic exercises such as sit-ups can be added alongside static holds.

"Both types of exercise play an important role in a well-rounded core training programme and should be included over time."

According to Melissa Leach, here's how to perform boat pose safely:

• Sit on the floor with your knees bent and feet flat on the ground
• Lean your torso back slightly while keeping your spine long and your chest lifted
• Engage your core and slowly lift your feet until your shins are parallel with the floor
• Balance on your sit bones, avoiding rolling backwards onto your tailbone
• Extend your arms in front of you with your palms facing each other at shoulder height
• If comfortable, slowly straighten your legs to create a V shape with your body.
• Hold for 20 to 30 seconds before lowering with control
• Repeat two to four times 

If you're new to yoga, Melissa recommends starting with a few simple adjustments.

"Keeping your legs bent in a half boat pose instead of straight can help reduce the core strain and effort required at the start. Lightly gripping the backs of your thighs can also provide support to help you balance."

She also suggests sitting on a folded blanket or cushion to tilt your pelvis forwards, or practising with your back a few inches from a wall if balance feels challenging.

"The most important thing is to get a hold of the technique first, so start slowly, only holding for as long as it's comfortable and gradually increase the length as your core strength improves."

This article is not intended to be a substitute for professional medical advice or diagnosis. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Jennifer Savin

Features Editor

 Jennifer Savin is Cosmopolitan UK's multiple award-winning Features Editor, who was crowned Digital Journalist of the Year for her work tackling the issues most important to young women. She regularly covers breaking news, cultural trends, health, the royals and more, using her esteemed connections to access the best experts along the way. She's grilled everyone from high-profile politicians to A-list celebrities, and has sensitively interviewed hundreds of people about their real life stories. In addition to this, Jennifer is widely known for her own undercover investigations and campaign work, which includes successfully petitioning the government for change around topics like abortion rights and image-based sexual abuse. Jennifer is also a published author, documentary consultant (helping to create BBC’s Deepfake Porn: Could You Be Next?) and a patron for Y.E.S. (a youth services charity). Alongside Cosmopolitan, Jennifer has written for The Times, Women’s Health, ELLE and numerous other publications, appeared on podcasts, and spoken on (and hosted) panels for the Women of the World Festival, the University of Manchester and more. In her spare time, Jennifer is a big fan of lipstick, leopard print and over-ordering at dinner. Follow Jennifer on Instagram, X or LinkedIn.