3 Exercises to Improve Strength on a Stand-Up Paddle Boarding
Try 30 reps of each of these exercises next time you go stand up paddle boarding. Not only will they strengthen your core and improve your coordination they will help to strengthen your forward stoke, get you closer to your head stand!...read more
Hi! My name is Maria, owner of Mountain Life Fitness in Nelson BC. Sponsored team rider for Endless adventure in Crescent Valley and I am an advance flat water stand up paddle board instructor. Today I am going to take you through three quick exercises you can try next time you go stand-up paddle boarding.
Wobble Squats - level one, begin by pushing your weight back into your heels and sink lower to your board. Alternate dipping the rails of your board into the water as quickly as you can. Level two, again press your weight back push your hips out and now slowly lower yourself to your board.
Engage your belly button into your spine and squeeze your gluts to return to a standing position. Level three, we are going to combine the two. Again push your weight back into your heels, now start too deep your board as you squeeze your gluts engage your abs and rise and lower yourself.
Keep doing this motion it is great to improve your coordination and to improve the strength of your hips for your forward stroke.
Triceps Push-ups level one, begin laying flat. Place your palms directly underneath your shoulders, squeeze your elbows into your rib cage and as you exhale pull your belly button into your spine keeping your shoulders and hips in one straight line. For level two, adjust yourselves so you can be in one straight line as you exhale.
Now your knees are going to come up with your body, shoulders, hips and knees in one straight line. A triceps push-up is great to improve the strength in your upper arms as well to allow for a strong top-hand through all your strokes.
Dead Bugs, begin laying on your back with your arms and legs above your shoulders and hips. Level one, lower one arm and the other to the board. For level two, you are going to lower one leg and then the other. Always ensure your core is engaged.
For level three, we are going to lower opposite limbs, engaging our core every time we exhale and lower our limbs. This exercise is great to improve core stability and coordination and will help to improve all aspects of your stand-up paddle boarding.
Try thirty rounds of these exercises next time you go stand-up paddle boarding. Doing these exercises every time you are on the water will not only improve your core strength and stability but will also improve your stand-up paddle boarding strength and efficiency. Thank you for joining Mountain Life Fitness and remember, you have nothing but potential.
Health Benefits of Paddle Boarding
There is a new trend of water sports that is gaining immense popularity. Paddle boarding, or stand up paddle boarding, has been a fascinating sport to watch. Its ...read more history begins with Hawaiians using them as a recreational outlet as well as a form of transportation when the waves were not adequate to surf.
There are many that enjoy the benefits of being out in the water without the feeling of being beat up by the pounding of water while surfing or body boarding. Paddle boarding allows its participants to be out in the water, enjoying the serenity that only water can bring, while gaining an intense workout.
Requiring balance, upper body strength, and at times, a little perseverance, paddle boarding can be a pleasant alternative to conventional methods of exercise. To paddle board effectively, you will strengthen your core muscles, legs, and upper arms, and even your posture as you glide atop the water at either an intense, fast-pace or a leisurely stroll.
One of the main selling points on paddle boarding is that it is a low-impact sport. Low-impact means that your body will not be screaming in pain from unnecessary pounding, like running, skiing, or any other of the high intense sports or methods of exercise.
When combining both aerobic and strength training, paddle boarding will require an immense amount of balance, strengthening your abs and leg muscles. While also using your arms for momentum, paddle boarding will increase your heart rate; for you have total control of how intense or relaxed your workout will be.
While you are using many of the core parts of your body, it will aid in the burning of calories and the strengthening of muscles, which even has longer term benefits. Like any other sport or aerobic adventure, you may become sore at first. The more you adventure out on the water to paddle board, the stronger you will become and the immense health benefits will be prevalent.
A growing trend is also to incorporate other forms of exercise or muscle strengthening. Many have found it beneficial to combine paddle boarding and yoga, or any other form of meditation. Participants have found that the serenity of being out on the water greatly helps intensify the effects and benefits of these activities.
Paddle Boarding: Learn How To Properly Ride A Stand-up Paddle Board (Video)
A video presentation on how to get on and ride a stand-up paddle board - Presented by Paddle Board Trainer ...read more
Hi, I’m Marissa Nieves, and today I’m going to be doing something I’ve been wanting to do for ages, learn how to ride a stand-up paddle board. It looks like great fun and excellent reasons too. Michael from Paddle Trainer will be my instructor, and I just can’t wait to see what he has in store for us.
Now with any lesson, we always go through the basics on the beach first.
You can see Marissa learning how to stand up, how to hold the paddle nice and straight, and how to stand with knees slightly bent.
Now, we’re going to be getting an all-over body workout today, with the upper body, core, bottom and thigh areas being targeted.
In the water now, you can see Marissa paddling with good technique. Then she does a basic turn paddling backwards and swapping the paddle to the other side.
As she paddles off, you can see how she bends her knees and uses deeper paddle strokes to steer away from the beach.
Once a student is confident with the basics I normally get them to move around on the board so it can be more easily controlled.
Here you can see Marissa moving her feet in a surf stance then turning by paddling backwards with the paddle.
And here you can see Marissa really testing her balance further by moving in the surf stance and performing a turn by thinking the tile, paddling forward with the paddle.
She then moves up the board adjusts her stance again and turns in the shallow water before the beach.
Oh yeah, and everyone gets wet at some stage.
Stand up paddle boarding is such a great way to stay in shape. You can see Marissa smiling as her midsection gets a good workout. Let’s see what she has to say.
Well, as you can see we had a lot of fun out here today, and I got a really good workout as well. Honestly, it was my first time on a stand-up paddle board today. It was really easy. I’ve tried surfing before and it is definitely easy. It definitely is. Thanks to Michael at Paddle Trainer. I had a blast. And I’ll certainly be back. read less