Core Strength Training #6
Dynamic Stability & Strength
Earlier in our core strength series the stability exercises were focused more on static positions. When you are surfing however, the water is always moving and therefore you need to be able to maintain your stability in a dynamic, ever changing environment. This next exercise helps train your core muscles to keep your body balanced while everything else is moving, much the same as when you are on a wave. Make sure you are comfortable balancing on a stability ball on your knees for 45 seconds before you attempt this exercise.
This second exercise is a more advanced abdominal strength exercise which will help develop your functional core strength to improve your takeoffs.
You can do these exercises 2-3 times per week, and perform 2-3 sets of each.
Stability Ball Balance Twist
- Kneel on the ball whilst holding a weight plate or medicine ball in your hands.
- Kneel on the ball whilst holding a weight plate or medicine ball in your hands.
- If kneeling is too easy, perform the exercise with one foot and one knee on the ball.
- Perform the movement for 30-45 seconds whilst maintaining your balance.
Stability Ball Jackknife
- Start in a pushup position with your shins on the stability ball.
- Draw in your abdominals toward your spine and then bring your knees toward your chest.
- Return to the starting position and repeat for the required repetitions.
- Do 15-20 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.
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