Core Strength Training #1
Basic Core Stability
All movements performed whilst surfing originate from the core muscles of your body. Your core muscles are not just your abdominals, but include all of the muscles that help stabilize the spine, pelvis and even shoulders. These muscles provide a solid foundation from which all movements of your extremities (arms and legs) occur. Needless to say, this means that having a strong and stable core is priority number one for any surfer. The following exercises are basic, but important in helping develop core stability through the muscles in your lower back, pelvis and abdominals. If you train to increase your core stability, then it will give you a solid base of support for paddling, and when riding a wave. Make sure you draw in your abdominals toward your spine whilst performing the exercises, as this activates your deep abdominal muscles and trains them to support your spine. You can do these exercises 2-3 times per week, and perform 2-3 sets of each.
Bridge
- Support your weight on your toes and forearms creating a straight bridge with your body.
- Draw in your abdominals toward your spine and hold this throughout the exercise for the required time.
- Try and hold for 45 seconds. When this gets too easy, increase the time.
Side Bridge
- Lying on your side, support your weight on your foot and forearm creating a straight bridge with your body.
- Draw in your abdominals toward your spine and hold this throughout the exercise for the required time.
- Try and hold for 30 seconds each side, and then increase the time when this gets too easy.
For more core strength exercises for surfers, visit totalsurfingfitness.com. Here you will find a complete functional training program designed specifically for surfers, which includes training for core strength, balance, cardiovascular fitness, upper & lower body strength and flexibility.
ABOUT AUTHOR
Clayton Beatty is the fitness expert behind TotalSurfingFitness.com, a website dedicated to functional training for surfers. Clayton holds a BSc Degree in Human Movement, is a Certified Fitness Trainer and grew up surfing the Margaret River region in Western Australia. If you would like to learn more visit his website at www.totalsurfingfitness.com.
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