Core Strength Training #4
Core Stability & Strength
The first exercise below is a more advanced version of the bridge which we discussed in Core Strength Training #1. The stability ball bridge trains your core muscles to remain stable whilst outside forces are acting on you.
If you look at this from a surfing perspective, whilst you are riding a wave, the water and your board are in constant motion as you are trying to remain stable on the board. In this exercise the stability ball adds an unstable force which will help train your core muscles to hold your body steady.
The second exercise adds an element of strength to the stability factor. When you are surfing, you must remain stable, but at the same time generate your own movement to perform turns and tricks. All of these movements originate from your core, therefore exercises such as the following one which will help develop your strength and stability simultaneously, are important for surfers.
Stability Ball Bridge
- Support your weight with your toes on the ground and your forearms on the ball, creating a straight bridge with your body.
- Your legs should be at 90 degrees to your body and are rotated from one side to the other.
- Stop just before the ball touches the ground and use your core muscles to bring your legs back up and over to the other side.
- Do 8 repetitions per side.
Stability Ball Roll-Out
- Kneel with your arms resting on the ball.
- Keeping your abdominals drawn in; roll the ball away from your body and then roll it back towards yourself using your abdominal muscles.
- Perform 15 repetitions.
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.
-
Core Strength training series - Part 5
The first of these next two exercises will help develop rotational strength and power for doing strong turns and crowd pleasing maneuvers with ease. The Russian twist performed on a stability ball will activate your core rotator muscles and improve your control over twisting movements whilst surfing...
read more
-
Yoga for Surfers - Back and Shoulders
The benefits of Fusion Yoga & Pilates for surfers are endless and cater for all levels, from the beginner, to the intermediate and advanced surfer. All yoga poses and pilates movements assist with individual surfing styles, balance and help reduce injuries. When you dedicate yourself to surfing your body begins to contract...
read more
-
Yoga for Surfers - Core Stability
Fusion Yoga & Pilates for surfers enables you to nurture and take control of your own body. You can build strength for paddling, increase your flexibility, boost your endurance and assist your balance, putting you tighter in the pocket, or deeper in a barrel next time your in the water...
read more