Now that you've realized how much fun stand up paddleboarding can be, you're probably looking for the paddleboard bodybuilding exercises that will let you get the most out of the exciting new sport. Paddleboarding requires strong legs, balance, and coordination. By incorporating these six simple exercises into your weekly work out routine, you'll soon be on your way to dominating the waves. To get the most out of these bodybuilding exercises, work out at least three times per week.
- Squats:Take a wide stance with your feet parallel to each other. Your feet should be wider than shoulder width apart. Lower yourself down, trying to get your thighs as close to parallel to the ground as possible. Just don't let you knees go past your toes, as this puts too much strain on your knee joints. When you have the form down, add some weights to your squats, either by holding dumbbells in front of your chest or by holding a bench press bar your shoulders. Do three sets of ten to fifteen reps each, resting for about a minute between sets.
- Lunges: To do a lunge, start with your feet together and take a long step out. Lower your back knee to the floor, which will bring your front thigh roughly parallel with the ground. As with squats, don't let your knee go in front of your toe. Add weights by holding dumbbells in your hands as you go up and down. Do three sets of ten to fifteen reps each, resting for about a minute between sets.
- Crunches: If you're like most people, you probably have a love hate relationship with crunches. You realize that they're good for you, but you hate doing them. Here is a way to vary your crunches: place a small pillow under your lower back and do crunches. Moving the pillow slightly will help you target specific muscles: move it higher to work on your lower abs, and move it lower to work on your higher abs. Get the most out of your crunches by doing three sets of fifteen reps or by doing two sets of fifteen reps and one weighted set of ten reps (hold a dumbbell on your chest as you crunch up).
- Plank: This painful exercise is a great way to work your abs, back, and stabilizer muscles. To do the plank, place your forearms on the ground and lock your fingers together. Keep your feet together and extend them as far back as they can go, making your back as straight as possible. Hold this position for ten seconds (or as long as you can), and repeat for four sets. Work on extending the amount of time you hold this pose—all the work you do now will pay off when you get back on the paddleboard!