Testing the Water” SUP Core Sequence:
Integrating the body and building a strong core for SUP begins with one key move: plank. Done properly, plank can offer a firm foundation for not only the core, but building back strength, leg strength and upper body strength, all of which are required for efficient paddling. In this exercise sequence we will be using plank as our platform for some exercises I like to call “Testing the Waters”. It adds oblique strength, and an extra balance challenge to keep the board stable while you move.
Testing the Waters Circuit #1
To begin: come into plank pose with the hands directly under the shoulders, and legs extended with toes on the board.
Lift the hips slightly to pull the low belly up into the low back, preventing the low back from swaying. Hold strong and imagine dragging the hands back towards the feet and feet forward towards the hands on the board. NOW YOU FEEL THE BELLY WORK IN PLANK!
Next, tap the right toes in the water on the right side of the board, like you are “testing the water” with your toes. Return back to plank and then repeat on the left side of the board.
Return back to plank.
Repeat on each side aiming for 8-10 repetitions. Keep the core still and centered as you move.
Testing the Waters Circuit #2
Begin in the same plank position and imagine dragging hands and feet towards each other to ignite the core.
Take your right leg and bring the knee forward crossing it through underneath the left leg to tap the right toes in the water on the left side of the board.
Return back to plank and repeat the same thing with left knee coming forward, extending the leg out underneath the right leg and tapping the left toes in the water. Return back to plank.
Continue on each side aiming for 8-10 repetitions.
This alternating, twisting action creates strength in the upper, lower, and side abdominals to “work your core like never before” on the SUP!