Paddle Healthy: Working Your Core

Welcome to Paddle Healthy, the newest addition to SUPthemag.com. Each week we’ll share tips and workouts from standup paddle pros and fitness experts to keep you fit and race-ready.

This week, our workout comes to you from Newport’s SUPcore, the “gym on the water” that is centered around standup paddling. Noelle Kozak, founder of SUPcore and the SUPcore® Academy shares a segment of 6 exercises from one of her favorite SUPcore workouts. “These exercises were developed by one of our elite trainers Paul Hiniker. Paul is a personal fitness trainer to top action-sport athletes and is developer of the popular Surf Exercises DVD along with Taylor Knox. Paul is continually developing new and challenging workouts for our SUPcore® fitness programing and we are proud to have him on board!” Kozak said.

-When doing these exercises, we go through them all, one right after the other in the order given. There is little, if any, rest in between each exercise. We do a certain number of “reps” of each exercise with that ‘little, if any, rest time’ in between as needed.
-After a circuit of each exercise is completed, we do a paddling interval. During classes we will return at the end of the paddle interval to a certain location to start over on another circuit of the exercises.
-Do two to three complete circuits of the exercises with paddle intervals in-between each circuit.
-This routine will open up your body, promote strength, stability and balance while it hyper-attunes your nervous system and promotes good posture.

Next time you’re out on the water, try these SUPcore® Fit exercises – but…beware! You might just get hooked!

The Excercises:
• Crunch and Roll
• Half Moon
• Table
• Hindu Press
• Contra Lateral Superman
• Squat with Trunk Rotation

Crunch and Roll
Muscles Involved:
• Core
• Lats
• Triceps

Promotes:
• Opens posterior chain

How to:
• Lie with your back on the board, hands down by your sides with your palms pressed “flat” against the board
• Crunch ribcage towards pelvis, and keep your head lifted off the board as you execute a Reverse crunch bringing your legs up off the board as you roll up onto shoulders, raising legs over head with toes as close to the board as possible
• Exhale & return to starting position keeping your head and shoulders raised off the board in a crunch like form

Quick Tip: A less advanced progression into this exercise is by raising your legs to form a ninety-degree angle with your body. Lift your hips off the board and hold at the top (pressing down on the board with your hands) for a second or two at the top before completing one rep


Half Moon
Muscles Involved:
• Core
• Quads
• Glutes
• Hamstrings

Promotes:
• Opening of your anterior chain

How to:
• Start in kneeling position
• Drop head & hands forward and inhale
• Lean back while you exhale and place hands behind feet, fingers forward and tilting head back.
• Keeping body straight, inhale and bring body back to starting position while pressing through your quads and glutes as you exhale.

Quick Tip: to increase the intensity, when focusing, on the press back to the starting position, try to control your movement with the muscles involved without adding any extra energy from elsewhere in the body



Table
Muscles Involved:
• Extensor group
• Core
• Deltoids
• Triceps

Promotes:
• Strength & good posture

How to:
• Start in a seated position
• Body should be at a right angle, feet dorsi-flexed & 12 inches apart,
• Inhale…as you drive your hips up
• Exhale & bring body to a table position, torso should be parallel to board
•Hold and return to starting position

Quick Tip: Align your hands behind your back prior to starting this exercise with your fingers pointed toward you. You may want to execute the move in one swift motion up and when returning to start to help keep your best form.

Hindu Press
Muscles Involved:
• Delts
• Pectorals
• Triceps
• Core
• Lats
• Rhomboids

Promotes:
• Flexion and extension of the spine
• Hip stability
• Shoulder stability
• Strengthens the whole body

How to:
• Start in down dog position on your board with your belly button over the handle.
• Drop head between arms & drive your body into up dog & exhale
• Do not let hips rest on board
• Inhale and exhale as you reverse movement to starting position

Quick Tip: You can choose to press through your toes or place the tops of your feet on the board when in the up dog position; with either way, keep your arms directly under your shoulders and keep your quads off the board.

Contra Lateral Superman
Muscles Involved:
• Core
• Extensors
• Delts
• Triceps

Promotes:
• Shoulder stability
• Core strength
• Works the extensor muscle group

How to:
• Start in horse stance position with your belly button over the center point of the board (typically where the handle is placed on the board)
• Extend opposite arm & leg bringing body parallel while maintaining a table-top like position with your back(flat back).
• Foot is flexed with toes pointing towards the board and thumb pointing up with a forward reach
• Hold for 10 seconds
• Repeat on other side

Quick tip: If your board starts to teeter, try to “quiet” it as much as possible by remaining focused on your breath throughout the entire exercise and staying present.

Squat with Trunk Rotation
Muscles Involved:
• Quads
• Glutes
• Hamstrings
• Core
• Shoulders

Promotes:
• Muscle endurance
• Hip stability

How to:
• Maintain a static squat with feet hip/shoulder width apart and hips forward
• Inhale
• Exhale as you rotate torso to the left of your board
• Keep hips in alignment and hold
• Return to starting position and repeat on the other side

Quick Tip: Keep your hips square throughout this exercise. By doing so, you can really activate your core. For extra burn, sit even lower in the squat while keeping your hips back

To check out last week’s Paddle Healthy workout, click here.