Strengthen your core for effortless paddleboarding
What's the story
Paddleboarding combines balance, strength, and endurance. To be good at it, a strong core is crucial for both maintaining balance on the board and for efficient propulsion through the water. This article details five core stability exercises specifically geared toward improving your paddleboarding technique. It emphasizes on enhancing performance by building core strength and stability.
Plank
Plank variations for paddleboarders
The plank is a core exercise that engages the entire midsection. It helps in strengthening the abs and also targets the shoulders and back, which are essential for paddleboarding. Begin with a standard forearm plank, aiming to hold the position for 30 seconds to a minute. As you get stronger, add variations like side planks to work the obliques and further improve stability.
Bridge
Dynamic bridge lifts
Bridge lifts target the lower back, glutes, and hamstrings in addition to the core. Start by lying on your back with your knees bent and feet flat on the floor. Press your hips up towards the ceiling, keeping your shoulders grounded on the mat. After a short pause at the top, lower down with control. Doing two sets of 15 reps will enhance your posture on the board.
Twist
Russian twists for oblique strength
Russian twists: Great for targeting obliques, which are key for twisting and turning on a paddleboard. How to: Sit with knees bent slightly off the ground, lean back to engage your core, and twist from side to side holding a weight or medicine ball. Three sets of 20 reps will improve your rotational strength, which is crucial for paddleboarding techniques.
Stability
Stability ball exercises
Adding stability ball exercises to your routine can dramatically increase the balance and core engagement you need for paddleboarding. Moves like stability ball push-ups or jackknives really challenge your core because the ball is unstable, just like the water under your paddleboard! Try doing two sets of 12-15 reps for each exercise. This will help you build control and endurance.
Yoga
Yoga poses for core flexibility
Strong and flexible core muscles are essential for long-duration paddling sessions, and yoga poses like boat pose (Navasana) or dolphin plank pose specifically target these areas, building both strength and flexibility. Practicing yoga two to three times per week can significantly enhance your performance by improving balance, flexibility, and mental focus during paddleboarding.