Water is an unstable element and it’s always moving. When you add any unstable element as a training platform, such as an Indo Board or an inflatable disc or maybe the BOSU, you increase the intensity and nueromuscular challenge of any exercise.

The traditional core plank is often employed by the Navy Seals as a suitable challenge and is harder than it appears. I often use it to measure a clients level of performance and endurance of their core. As a reminder the core is simply everything excluding your extremities and is where all movement begins. Having a strong core is critical for the sport of stand up paddling SUP, for it is what engages first and foremost as you initiate a smooth paddle stroke, whether catching a wave or simply gliding on a leisurely cruise. 

A weak core may cause you to fatigue, muscle imbalances and reduce your overall performance.  There are so many variations in which you can improve your core strength, but since we’re on the topic of stand up paddling fitness, try this one for fun one day. Make sure you are in deep enough water so you don’t wreck your fins.

Assume the traditional core position:

• Start in the plank position with your forearms and toes on the board. Avoid clasping hands together
• Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
• Draw in your belly button to the front of your spine
• Your head is relaxed in a neutral position and you should be looking at the board.
• Hold this position for 10 – 60 seconds to start
• Keep breathing then lift one leg as your progression.

Hey if you fall off it’s just water! Have some fun.

If you have any questions about the above exercise feel free to contact me:  Suzie@SuzieTrainsMaui.com

Also check out my training site for more tips: www.suzietrainsmaui.com/blog

Practice your planks!

Aloha, Suzie