Stand up paddling or SUP is a fun way to get in shape. It does require a little upper and lower body strength and really targets your core muscles. Here are a few exercises for you to try to improve your upper and lower body endurance:
Imagine sitting in a chair, keep heels on ground, look straight ahead. As you come up for the next rep, keep knees slight bent to avoid locking them. Do about 2 sets of 10-15 reps.
Leg Squat
If you’re just starting out, start with lighter weights and work your way up to heavier ones. You don’t want to compromise good form. If you start to struggle a little bit on that last rep, try to avoid any swinging motion of the body. Stand with soft or slightly bent knees, posture up and shoulder back. At a decent tempo, raise right arm just up to your chin, left arm, then to the side. Attempt 2 sets 10 -15 reps
Alt arms front raises
Lateral side raises
3. Regular and knee bent pushups:
Pushups don’t have to be hard, so don’t avoid them because they are very good for your upper body strength to help you to your feet faster. You will get stronger if you do them everyday. Remember breath out as you come up, don’t lock the elbows, keep your head in a nuetural position. Avoid doing a “head” push up which is cheating – bring your butt down as you lower your body. Wider shoulders target more chest, hands closer into body targets more triceps.
Pushups
4. Core Plank:
Your core is heavily worked when you stand up paddle. Another reason to SUP! The basic core plank challenges all your deep floor pelvic muscles radiating outward towards your lower spine, abs and glutes. Remember to draw in your belly button in front of your spine, keep your head and bum down, and keep breathing. Avoid grasping your hands in front of you. Time yourself – 15, 30 – 60 seconds! To advance this move, raise the rear leg, hold for 15 seconds, then switch.
Start Core Plank Position
Advanced Core Plank
These should be a great start for anyone who wants to be stronger for the sport of stand up paddling.
If you have any questions about these exercises, contact:
