Easy at-Home SUP Exercises
Stand-up paddle boarding (SUP) is a fun and engaging way to get a full-body workout while enjoying the great outdoors. Not only does it work your core, arms, and legs, but it also improves balance, stability, and cardio. Plus, being on the water provides a unique and ever-changing environment that keeps your workout interesting and challenging. Whether you're a beginner or an experienced paddler, there are many ways to incorporate fitness into your stand-up paddle-boarding routine.
Let's look at some of the best and easiest ways to work out at home so you can get the most out of your summer paddling season.
Planks: Planks are an excellent exercise for building core strength, improving balance, and can be done anywhere. To perform a plank, start by getting into a push-up position but with your elbows shoulder-width apart on the floor and your feet hip-width apart. Keep your body in a straight line, engaging your core muscles (pull your belly button up and in) and squeezing your glutes. Hold this position for 30 seconds to 1 minute, and repeat for several sets. You can even do these while watching TV during commercials.
Single-leg deadlifts: Single-leg deadlifts are a great exercise for building core strength and improving balance. To perform a single-leg deadlift, stand on one foot and hold a weight in one or both hands (or don't, you will gain benefits either way). Slowly bend forward at the hips, keeping your back straight and your core engaged, until your body is parallel to the floor. Then, slowly stand back up and repeat for several sets. Focus on keeping your back straight and balance on the foot and hinge at the hip. If this is too challenging or you don't have weights, then simply stand on one foot for 60 seconds. This will increase your ability to balance and your body's proprioceptive awareness.
Yoga: Yoga is a great way to improve balance and core strength. But yoga is such a broad term and many people do not know where to start. Beginner poses such as the tree pose, the warrior III pose, and the boat pose (see below pics) are particularly effective for building balance and core strength. Start with a beginner class at a local studio or a YouTube video from quality yoga instructors (like this one) and work your way up to more advanced poses or classes. If you are in the DC area, check out Warrior One Yoga located in and around the Potomac area. Natasha iss amazing and runs personalized yoga experiences on land and on SUP.
Remember to always start with a proper warm-up before starting any exercise and always listen to your body and not overdo it. Incorporating these exercises into your regular daily routine will help you increase your balance and core strength in no time.
These are only suggestions and not a substitute for a fitness professional. PLEASE stop exercising immediately if you experience pain, soreness, fatigue, shortness of breath, dizziness, lightheadedness, blurred vision, headache, nausea, sickness, illness, dehydration, excessive sweating, or any other discomfort.
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