Water is an unstable element and it’s always moving. When you add any unstable element as a training platform, such as an Indo Board or an inflatable disc or maybe the BOSU, you increase the intensity and nueromuscular challenge of any exercise.
The traditional core plank is often employed by the Navy Seals as a suitable challenge and is harder than it appears. I often use it to measure a clients level of performance and endurance of their core. As a reminder the core is simply everything excluding your extremities and is where all movement begins. Having a strong core is critical for the sport of stand up paddling SUP, for it is what engages first and foremost as you initiate a smooth paddle stroke, whether catching a wave or simply gliding on a leisurely cruise.
A weak core may cause you to fatigue, muscle imbalances and reduce your overall performance. There are so many variations in which you can improve your core strength, but since we’re on the topic of stand up paddling fitness, try this one for fun one day. Make sure you are in deep enough water so you don’t wreck your fins.
Assume the traditional core position:
Start in the plank position with your forearms and toes on the board. Avoid clasping hands together
Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
Draw in your belly button to the front of your spine
Your head is relaxed in a neutral position and you should be looking at the board.
Hold this position for 10 – 60 seconds to start
Keep breathing then lift one leg as your progression.
Hey if you fall off it’s just water! Have some fun.
If you have any questions about the above exercise feel free to contact me: Suzie@SuzieTrainsMaui.com
Stand up paddling or SUP is a fun way to get in shape. It does require a little upper and lower body strength and really targets your core muscles. Here are a few exercises for you to try to improve your upper and lower body endurance:
1.Leg Squats:
Imagine sitting in a chair, keep heels on ground, look straight ahead. As you come up for the next rep, keep knees slight bent to avoid locking them. Do about 2 sets of 10-15 reps.
Leg Squat
2. Shoulder/Front Alternating Arm Lateral and Side Raises:
If you’re just starting out, start with lighter weights and work your way up to heavier ones. You don’t want to compromise good form. If you start to struggle a little bit on that last rep, try to avoid any swinging motion of the body. Stand with soft or slightly bent knees, posture up and shoulder back. At a decent tempo, raise right arm just up to your chin, left arm, then to the side. Attempt 2 sets 10 -15 reps
Alt arms front raises
Lateral side raises
3. Regular and knee bent pushups:
Pushups don’t have to be hard, so don’t avoid them because they are very good for your upper body strength to help you to your feet faster. You will get stronger if you do them everyday. Remember breath out as you come up, don’t lock the elbows, keep your head in a nuetural position. Avoid doing a “head” push up which is cheating – bring your butt down as you lower your body. Wider shoulders target more chest, hands closer into body targets more triceps.
Pushups
4. Core Plank:
Your core is heavily worked when you stand up paddle. Another reason to SUP! The basic core plank challenges all your deep floor pelvic muscles radiating outward towards your lower spine, abs and glutes. Remember to draw in your belly button in front of your spine, keep your head and bum down, and keep breathing. Avoid grasping your hands in front of you. Time yourself – 15, 30 – 60 seconds! To advance this move, raise the rear leg, hold for 15 seconds, then switch.
Start Core Plank Position
Advanced Core Plank
These should be a great start for anyone who wants to be stronger for the sport of stand up paddling.
If you have any questions about these exercises, contact:
