We always hear that SUP is great for your “core”. Well, what is your “core”? Did you know that training it can make paddling easier?

You core is considered your body’s center. Specifically, the Mount Sinai Medical Center’s Anatomists define the muscles of the core as your diaphragm, your pelvic floor muscles, your transverse abdominus, your lumbar fascia, and your spinal multifidi. WHAT?

Though that is the medical definition, fitness professionals and body workers consider your core to include muscles located between the bottom of your neck to just above your knees.  Getting more specific, they are small, stabilizing muscles that work together to hold the middle of your body still while you move the rest of your body. These muscles can include your abs (external and internal obliques, rectus abdominus, and transverse abdominus), your lower back (multifiudi, quadratus lumborum, lumbar fascia, erector spinae), your gluts, hip flexors (quads and psoas), your hamstrings, and your upper back/shoulders (trapezius, serratus anterior, rhomboids). Working synergistically, these muscles contract to create the foundation of all movement.

If we use the visual of a house, the foundation of that house is built strong and stable so that the structure built on top of it will be able to hold itself up. If the foundation is weak, the entire structure on top of it will fail. Similarly, the body’s core is the foundation for every movement that we make. As we  initiate a movement, our core muscles contract to stabilize our spine, pelvis, and shoulder blades. Once center is stable, we then can make our desired movement. This co-contraction of the core muscles initiates any movement that we make, and this is where the “energy” of all movement begins. This synergistic contraction happens involuntarily and very quickly, so, in most cases, we don’t even realize that it is working.  Just like in our house, a stronger core (or foundation) will equal a stronger structure, thus better balance, stronger force  production, smoother and more coordinated movement, and reduced back injuries. For any athlete, it is very important to make the core stronger.

Applying this to SUP paddling and race training, heightened core strength is imperative because so much movement is required while standing on an unstable surface. Before you take your first stroke, your core (also called your “powerhouse”) is working very hard just to stabilize you while you are standing on your board. Add just the lean and rotation that the stroke requires, then your core must work even more to keep you standing. Even more, your core muscles are working again, as they are recruited to make the physical action of the stroke happen. Now, add the multiple repetition of the stroke during a race, plus the waves and other energies making your board rock, your footwork, and the effort that you are putting behind your blade – that is one big challenge to your center.

Adding just a few core strengthening exercises to your normal workout routine will result in great improvements in strength and balance in your SUP training. Some core exercises can be done on the beach after your training paddles, some can be done in the gym. An easy way to add core strengthening to your workout is to do some of your normal exercises with a balance-challenging modality like an exercise ball or a BOSU.  Adding just a little challenge to your balance will make your core work more to stabilize you. Please note, if you are new to using a balance challenging modality, start LIGHT with your weights. Generally, you will not be able to use as much weight while balancing, and starting heavy may (or will) lead to injury.

Progressing with your core training, you can also add core-specific exercises to your workouts. These exercises focus on the entire core. Please remember, your core is made up of much more than your abs. Your abs only make up a section of your core, and in SUP, you need ALL of your core to work well for you. Overdeveloped abs may cause muscular imbalances in your body from front to back – making your susceptible to poor posture, poor stroke mechanics, and back injury. Core focused exercises are easy to perform, and usually require little or no equipment.  Are you not the “gym type”? That’s ok! Exercise systems like yoga and Pilates (Pilates more so), provide excellent core training exercises. Please see the links below from UltimatePilatesWorkouts and the Pilates on Fifth Studio for videos of very clear examples of GREAT core training exercises that you can easily add to your training program. You will be amazed with what a strong core can do for your SUP performance.

Superman

Obliques Roll Back

Elbow Plank Twister

Revolving Plank with Small Ball

Knee Stretches with Stability Ball

Hip Rolls with Stability Ball

Push Ups on Stability Ball

Mahalo for reading!

- Karen Mirlenbrink, C.S.C.S, PMA-CPT, www.supilates.com  www.dunedinpilates.com