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Surfers - Get Superb Core Strength With 3 Simple Exercies!
by Amanda Boyd
I'm sure you'll agree that most of a surfer's ability andskill comes down to their ability to balance and manoeuvreon their surfboard. One of the best ways to improve yourbalance and manoeuvrability is simply to work on your corestrength. By building up your core muscles you will alsobenefit from longevity, improved posture, improvedbreathing, stamina and stability!
There are so many ways to increase your core strength;these include some really enjoyable activities such ascross training, yoga, pilates and functional training.However I am going to focus on some basic functionalexercises that you can do at home that will really getthose core muscles in great condition.
Abdominal Crunch on an exercise ball: Exercise balls arecheap, extremely versatile and perfect for your home gym. A number of studies have proven that crunches on anexercise ball (uneven surface) are better at developingyour core muscles than a standard crunch on a flat evensurface.
To perform an abdominal crunch sit on the ball and thenwalk your feet forward while lowering your back onto theball. Have the ball resting in the lower back. Bypositioning the ball close to your bum the more effective(and tougher!) the workout. You should now be in aposition where your back is lying flat over the ball andyour kness are bent at a right angle to the floor. Nowthat you are ready just do a normal abdominal crunch bylifting your shoulder blades off the ball. Hold for 1second and slowly lower back down to the starting position.
Bicycle Crunch Exercise: This exercise is great for yourcore strength as it works your rectus abdominis (6 pack),the external obliques (side and front of the abdomen) andinternal obliques (under the external obliques, running inthe opposite direction.)
Lie face up on the floor with your lower back pressed intothe ground. Bring your hands to either side of your head. Lift your shoulder blades and right leg off the floor,bring your right knee up towards your chest and twist sothat your right knee touches your left elbow. Next switchover so that your right elbow and your left knee come totouch. Keep repeating so that you've a pedalling motion.Do not lower your shoulders or legs to the floor andremember to breathe evenly throughout the exercise!
Finally we have the vertical leg crunch which targets yourLower Abdominals & Rectus Abdominals. Lie face up on thefloor with your lower back pressed into the ground. Bringyour hands to either side of your head. Raise your legsstraight up in the air creating a 90 degree angle at thehip so that your legs are perpendicular to the floor. Slowly lift your shoulders off the floor and towards yourlegs. Hold for a second and then return to the startingposition and repeat. To really build your core strengthmake sure you are using the abdoominal muscles to raise youup each time. It's easy to strain your neck when performingthis exercise so try to keep it relaxed at all times andavoid using your hands to pull your neck upwards.
About the Author
For a functional training program designed exclusively forsurfers who want to improve their core strength, balanceand upper body and lower body strength visiteasysurffitness.com .
Boot Buddy and Accessories
Just a short video highlighting some of the key benefits and features of the ever popular Boot Buddy and the various accessories available to go ...
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