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Stability is an important aspect of paddleboarding, as it allows you to paddle with ease and confidence. When you're stable on your paddle board, you'll be able to enjoy your time on the water and take in the scenery without worrying about falling off. In this blog post, we'll cover some of the top exercises that you can do to improve your stability on your paddle board.
1. Squats
Squats are a great exercise for improving your overall stability, as they strengthen your legs and core muscles. To do a squat on your paddle board, stand with your feet shoulder-width apart and your toes pointed slightly outwards. Then, lower your body down as if you were going to sit back in a chair, making sure to keep your chest up and your weight in your heels. Push through your heels to stand back up, and repeat the movement for several reps.
2. Lunges
Lunges are another effective exercise for improving your stability on your paddle board. To do a lunge, step forward with one foot and bend your knee until your thigh is parallel to the ground. Then, push through your heel to return to the starting position and repeat the movement on the other side. Make sure to keep your core engaged and your chest up as you perform the lunges.
3. Planks
Planks are a great exercise for strengthening your core and improving your overall stability. To do a plank on your paddle board, start by getting into a push-up position with your hands directly under your shoulders. Hold this position for 30 seconds to a minute, making sure to keep your core engaged and your body in a straight line. You can also add in variations like side planks and planks with leg lifts to challenge your stability further.
4. Push-ups
Push-ups are a classic exercise that can help improve your upper body strength and stability on your paddle board. To do a push-up on your paddle board, start in a plank position with your hands under your shoulders. Then, lower your body down until your chest touches the board, and push back up to the starting position. Make sure to keep your body in a straight line and your core engaged as you perform the push-ups.
5. Bird Dogs
Bird dogs are a great exercise for strengthening your core and improving your overall stability. To do a bird dog on your paddle board, start on your hands and knees with your hands under your shoulders and your knees under your hips. Then, extend one arm and the opposite leg out straight, making sure to keep your core engaged and your body in a straight line. Hold this position for a few seconds before returning to the starting position and repeating on the other side.
6. Side Planks
Side planks are a great exercise for strengthening your obliques and improving your stability on your paddle board. To do a side plank on your paddle board, start by lying on your side with your elbow under your shoulder and your feet stacked on top of each other. Then, lift your hips off the ground and hold the position for 30 seconds to a minute, making sure to keep your core engaged and your body in a straight line. Repeat on the other side.
7. Single Leg Stance
The single leg stance exercise is great for improving your balance and stability on your paddle board. To do this exercise, stand on one leg with your arms at your sides. Hold this position for 30 seconds to a minute, making sure to keep your core engaged and your body in a straight line. Then, switch to the other leg and repeat the movement.
8. Practise Paddling
Finally, the best way to improve your stability on your paddle board is to simply get out on the water and practice paddling. The more time you spend on your paddle board, the more comfortable and stable you'll become. Start by practising on calm waters and gradually work your way up to more challenging conditions. As you paddle, focus on maintaining good posture and keeping your core engaged to improve your stability.
In conclusion, there are many different exercises that you can do to improve your stability on your paddle board. Squats, lunges, planks, push-ups, bird dogs, side planks, single leg stance, balance board exercises, and yoga are all great options. The key is to find exercises that challenge your balance and work on them regularly. And don't forget to get out on the water and practice paddling to really hone your stability skills. Happy paddling!
