Yoga Exercise: Boat Pose (Paripurna Navasana) To Add Muscle Mass & Reduce Skinny Fat, Workout At-Home (Mat/No Equipment)

Muscles Focus (1, 2, 3): core/abdominals/abs (rectus abdominis, transverse abdominis), hips/flexors, iliopsoas, rectus femoris, abductors, legs/quads, calves, peroneii, feet, back (erector spinae, trapezius), shoulders, arms/triceps, neck

*Build strength with longer holds while increasing endurance (tone)

*You can only maintain and tone muscles you already have (genetically and/or added via resistance/exercise)

*Here are more yoga exercises (see filter dropdown) that add muscle mass to reduce skinny fat (lack of genetic muscle tissue)

References

1. Yoga Journal: Boat Pose, March 21, 2025. YJ Editors. https://www.yogajournal.com/poses/full-boat-pose-2/
2. WebMD: Yoga How-To: The Boat Pose, August 17, 2024, Logan Smith (Medically reviewed by Jabeen Begum, MD). https://www.webmd.com/fitness-exercise/yoga-how-to-the-boat-pose
3. Tummee: Paripurna Navasana. https://www.tummee.com/yoga-poses/paripurna-navasana