5 Best SUP Training Exercises


There is no doubt that stand-up paddleboarding is growing in popularity. You’ve probably seen people in standup paddleboards if you live near a water body. It is thrilling, and it is fun to glide across the water on a SUP. However, it does take a lot of energy to balance yourself on a surface that is unstable all while using a paddle to propel yourself forward.

To be able to perform stand up paddleboarding, you need to have strong core muscles. This means doing certain paddleboard exercises that are going to help you build such muscles. Granted you will be using your legs to maintain a standing position, but when it comes to paddling, changing direction, coming to a stop, and making any other kind of maneuver on your SUP, all that energy will be drawn from your core.

These are the 5 best SUP training exercises.

1. The plank

One of the reasons why the plank is such a great exercise for your core is that it does not exert too much pressure on your lumbar spine compared to say the sit-ups or crunches.

And it is not just the core that gets stronger but the shoulders, the hips as well as the quads.

Aim to do planks as often as possible if you are looking to be more efficient at paddleboarding. Also, include the side plank in your training as you will also require the use of your side muscles. Perform the raised leg planks and the swiss ball planks.

If you like yoga, there are yoga paddleboards that you can get.

Your target should be to perform the plank and its variations for several weeks and you will see your endurance improve. You will notice yourself experiencing less fatigue as well as avoiding too much pressure on your arms.

2. Ab exercises

Part of having a strong core is building on your abs. Incorporating ab paddleboard exercises into your training regimen is therefore crucial. Not only are you going to build a fantastic looking abdomen but you are going to become better at stand-up paddleboarding. You will be able to maintain balance and control much easier when on that SUP.

Bench crunches, sit-ups, as well as knee hangs, should be performed three times a week.

You also want to concentrate on building your side obliques and you can do this by taking your paddle and holding it overhead. Then widen the feet such that they are past your shoulders and then bend the knee and bring it close to your chest. Hold it for as long as you can. Repeat this with the other leg.

These exercises will prove highly beneficial if you use an inflatable paddleboard.

Bench presses are particularly effective for building core strength and improving balance. You may struggle to perform this at first but once your body gets used to it, it becomes easier. Start by lying on your back against the bench. Bring your knees together.

Then lift both your shoulders and your legs simultaneously and aim to bring the knees and the chest close together. Repeat the SUP exercises several times a week and your score will improve greatly.

3. Boat pose


The boat pose is one of the oldest types of paddleboard exercises that you can perform. There is a reason it stands the test of time and that is because it is very effective at building your core muscles.

There are many different ways that you can perform the boat pose. Each of them has different levels of intensity. Whichever you choose however you can be sure that you are performing a great exercise for your core muscles.

If you use a paddleboard for touring then the boat pose can prove very helpful.

You will start by placing your board on the floor with the shins parallel to the ground while the knees are in a bent position.

This is the boat pose. You can increase the intensity by making your shins straight. You can also include some movements. For example, you can take your paddle and with it perpendicular to the floor, pulse it up and down. You will soon start to feel the burn.

4. The Pilates exercises

As a paddle border, one of the best exercises for tightening your core is Pilates. While initially, they used to be done with a shoulder bridge motion, there are Pilates exercises that have been developed with the paddle boarder in mind known as paddleboard Pilates.

One of the most popular Pilate exercises for paddleboarders is called the hundred. Here you will lie on your back and then lift your knees until they are past the hip area. Next, you will stretch your legs out at a 45-degree angle with the floor. All the while you will be inhaling as you lift your arms and legs and exhaling as you take them down.

This exercise is a great way to build on your abdominal muscles. Kids can also perform this exercise as they get used to the paddleboard for kids.

But there are other SUP Pilates as well. One of them is the SUP ankle taps. Here you will place your board on the floor and lie on it. Make sure that the arm, as well as the legs, are extended. Next, bend your knees as you curl forward and extend your hands as you try to touch your ankles. Finish by going back to your original position. Repeat the SUP exercises as many times as you can while letting each move last for at least 30 seconds.

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The other type is the SUP teasers. Again, place the board on the floor and lie down on it. Ensure that your legs and your arms are extended. Lift the paddle towards your legs all while lifting the legs as well. To add more tension, try bending your knees. As with the first one, perform as many of these moves as you can with each lasting for at least 30 seconds.

5. Bosu Sumo Squat

This squat is all about working on your balance. Its name is derived from the pose that sumo wrestlers make when they are about to engage.

Start by using a bar to stabilize your body as you get up on the Bosu ball. Ensure that your feet are placed on the outermost side of the bosu.

Take the bar in front of you and hold it. Make sure it is below your hips. The grip should be held wider than the shoulder width.

All the while keeping your feet in a flat position. Your chin should be up and the spine should be positioned perpendicular to the floor. Now squat such that the bar comes right in front of your feet.

Then stand up.

Remember to always have a SUP life vest when getting on the water.

To perform this exercise, it is suggested to do 8 sets of 10. Then as the week progresses you can add two more reps every week.

It’s all about balance and once you get used to performing the exercise, you will realize that getting and balancing on the SUP gets so much easier.

Globo Surf Overview

Many people are turning to stand up paddle boarding is a great way to spend time on the water as well as a fun way to work out. However, if you can’t stay on the water for as long as you like due to a weak core then what good is it. The above SUP exercises will allow you to make the most of your SUP experience.

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  1. Exercises for stand-up paddleboarding