Most people think “core” means sit ups. Well…yes and no. Paddling is all about resisting the twist, absorbing movement, and staying steady on unpredictable water. Add simple anti-rotation work like dead bugs, bird dogs, classic planks, and single arm farmer carries. You’ll feel more planted on the board and less wrecked after long sessions.

Additionally, core work is just good for your over all health and wellbeing.

These are cheap, light, and works like a charm. These little bands turn any warm up into real prep. Use them for glute activation, hip stability, and light shoulder work. You can carry them in your glove box or your board bag.

Great for warm ups, recovery, or at the home physical therapy exercises they told you to do, but you keep 'forgetting.' That last one might just be me.

Skip the overproduced gym nonsense. Grab your bands from above and do these instead.

1. ​Pallof Press
   ​Stand sideways to the band, press out, hold. Teaches your body not to twist when your paddle pulls.
2. ​Single Leg Hip HingeBuilds balance, posterior chain strength, and board control. You wobble for a week, then you get sneaky strong.
3. ​Side Plank with Leg LiftTrains obliques, hips, and stabilizers in one shot. This is the secret sauce for better turns and cleaner strokes.

Add them three days a week for ten minutes. You’ll notice the difference the second you hit your first choppy day.

I used to think I had a solid core until the first windy paddle of the season. Ten minutes of side chop and my abs were shaking like I owed them money. That’s when it clicked. Stability isn’t something you think about. It’s something you build. The stronger your core, the quieter your board feels underneath you. And that is the whole game.

Are the above exercises too easy for you?

🔗 Try these anti rotation workout​

🔗 Balance training using nothing but a pillow

Email info @supclub.org to get the starter kit and community template. Build a group, plan meetups, get featured here.

Follow along on Facebook