SUP Fitness: Core Workout – Part 1

SUP Fitness: Core Workout - Part 1



founded in 1979 by the BIC family of big pen thing big sport grew from a passion for watersports and world-renowned expertise in sustainable manufacturing visit Vic sport calm and learn more about our full range of watersports products ready to work that core like never before this is Joe Dell Fitzwater with BIC su P and this segment is part one of two great core workouts that I'm going to take you through this one's all about plank from the front to the side to the back we're going to be working your whole core to help you become more of an efficient paddler since as if you don't get enough core work when you're paddling now this is going to make you even stronger in that area to make you more efficient paddler so let's get started so we're going to start on all fours and you can either tie your paddle off I'm going to go ahead and set mine forward just blade forward and then the shaft can come right down the middle of the board that way it's kind of out of your way but still if you need it you can grab it so we're going to start on all fours starting with a plank exercise now I'm going to show you the modification and then I'm going to show you another more advanced way you can do it as well and there's several ways to do plank but the most important part is that you're pulling your wrist towards your knees and your knees towards your elbows that's how you're going to get that core work rather than just doing plank all in your shoulders so you can either come down to your elbows placing them right underneath your shoulders or you can be up on your hands depending on your comfort level either way let's say we're down here on our elbows and our knees pull your elbows towards your knees or your wrists back towards your knees and your knees towards your elbows what that's going to do is pull your ribs and your hips together like you've got strings running through your abs that are really tight a lot of times people do plank and they only feel it in their so we're really going to feel it in our core this time if you drag the elbows towards the knees and knees towards the elbows I want you to hold here for 30 seconds if you can't work up to it if you can't but just start with that yeah I really feel that in my ABS so in order to make this a little more advanced you can be up on your toes up on your hands a slight lift in the hips to pull the low belly in to the low back and you're dragging those hands back towards the feet and the feet are dragging towards the hands you're going to really feel this ripping right across your abs I feel it right now mine are trembling so keep holding here about thirty Seconds I promise you this is core like never before so for the next one this is testing the waters I'm going to show the modified version and then the full version will be up on our hands or you can be on your elbows and our knees all you're going to do is take that foot down to the right tap it in the water and bring the knee back on the board foot down to the left knee back onto the board you're keeping the hips slightly up but still dragging those hands towards the knees and the knees towards the hands to get that core connection that plank work just side to side there and we'll finish there now to make it more challenging you can come up to the toes finding that straight plank just like we did before tucking the tail slightly tapping into the water right and left you're going to do about ten of these on each side and you're going to really feel that in your core your whole body should be trembling right about now and then we'll put it finish there so working on the crossover testing the waters you're lifting up your hips again just like we have been in plank and all you're going to do is take that right leg tap it into the water crossing through your body and then the left leg so you're getting a little bit of a twist in your core as you're twisting and tapping the water a lot of instability on the board makes for a better work up and finish there you'll do about ten of those and I promise you that twisting action is going to really pull the waistline in as well okay now we'll be trying some plank ups plank ups are a really great way to incorporate a little more arm work into our core we're starting on the knees and all we're going to do is come down to the elbows keeping that straight line with your core and then pressing back up to the hands alternating sides each time pressing up coming down pressing up coming down every time you're down your elbows are right underneath your shoulders every time you're up your hands are right underneath your shoulders so just keep switching sides you'll try about ten on each side your arms will be burning your core will be burning okay and the full version we're on our toes we've got our hips lifted our belly pulled up still into our low back and again coming down to the elbows pressing up to the hands coming down to the elbows pressing up to the hand coming down to the elbows pressing up to the hands let's try a couple more keep your abs tight keep your legs super straight for a good foundation if you wobble on the board a little bit that's all part of it one more good and try about ten of those working your arms working your core everything's working okay still working the side of our ABS our obliques we're staying in side plank for some hip lifts I'm going to show you a modification I'll also be showing the full exercise so we've got our knees curled in elbow directly under the shoulder all you're going to do is lift a paddle as you lift your hips straight up and then come back down inhale and lift exhale and lower inhale and lift exhale and lower you'll do about ten of these and then switch sides so I'll show you the full version of the exercise you're actually going to stagger your feet on the board keep that elbow right underneath your shoulder and shoulders back and lift pressing onto the feet coming back down inhale lift exhale down this is really great for the sides of the waistline and we utilize those a lot when we're paddling lifting and lowering again doing about ten of these and then we'll switch sides well I hope you've worked your plank got that core work you were looking for this is only part one though so don't get tired yet we've got one more episode to go for core work if you like what you see please subscribe to us at stand-up paddling TV and if you'd like more information about the ACE tech fit board please visit bic FUP comm visit Baek su p comm and check out the full range of stand-up paddleboards paddles and accessories

19 comments

  1. You are right. we must kill the bad fat and belly first to get the 6 pack.

    Listen to this I saw an interview with body building champion where he talks about 7 odd foods he eats to keep his abs hard.

    get to know here bit.ly/17WoAGe?=vcoif

  2. Sure is right. You are smart if you understand you need to eat right at your age to kill your belly.

    btw!but ye one of my friend working in fitness field suggested me this 7 secret food items to kill our jelly belly.

    if you are serious go for it now bit.ly/1d1CzP0?=gsmio

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