Get Fit with Jodelle

It’s All in the Hips – SUP Hip and thigh Workout

Are you hip to the SUP jive? It’s hip to SUP! And this hip and thigh focused workout will help you slip into those board shorts with ease and (no love-handle overhang).

Try these four fun exercises the next time you hit the water and remember: it’s all in the hips!

Begin with a warm up paddle of 10-15 minutes, and then build up to 4 sets of each exercise.

Exercise 1: Kneeling Lunge Paddle (one set is when both sides are completed) – starting on all fours, step your right foot up to your hands and then bring your body upright and begin paddling forward for roughly 50 yards, then switch legs and paddle back in the opposite direction.

Kneeling Lunge Paddle 1

Kneeling Lunge Paddle 2

Exercise 2: Side Plank Leg Lift (one set is when both sides are completed) – starting on all fours, extend your right leg back and open up your right arm to the sky (Note: place your bottom hand directly in the midline of the board for best balance). Keep the abs tight and begin to lift and lower the right leg for 8-10 repetitions. Switch to the opposite side and complete 8-10 reps.

Side Plank Leg Lift 1

Side Plank Leg Lift 2

Exercise 3: Bridge Lifts – laying on the back with knees bent, and making sure that your feet are directly in line with the hips, extend your paddle over the chest but bring the shoulders down flat against the board. Lift and lower your hips, keeping your weight down through your shoulders, your feet, and the back of your skull (to keep good cervical alignment). Complete 10-15 repetitions.

Bridge Lifts 1

Bridge Lifts 2

Exercise 4: One-legged Bridge Lifts (one set is when both sides are completed) – begin by laying on the back, with right left knee bent and the left directly on the board in line with the hip. Extend your right leg to the sky, and keep arms holding paddle and extended upwards above the chest as well. Lift and lower your hips, keeping that right leg fully extended upward, and keeping your weight down through your shoulders, your feet, and the back of your skull (to keep good cervical alignment). Complete 10-15 repetitions and don’t be afraid to cry “uncle” if the burn won’t quit!

One-legged Bridge Lifts 1

One-legged Bridge Lifts 2

Finally cool down with some seated stretches and don’t forget to breathe!

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