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The Ultimate Guide to Getting in Shape for Stand Up Paddleboarding

Strengthening Your Core, Legs, and Arms for Stand Up Paddleboarding

Fitness Guide To Stand Up Paddleboarding

Stand up paddleboarding (SUP) is a great way to get exercise and enjoy the outdoors. However, it is important to prepare your body for SUP before you hit the water. Pea Ohana Watersports offers two great Fit N' Paddle sessions in both Zanesville and at Buckeye Lake to help you not only get fit but learn how to paddleboard from trained instructors. Here are some gym and home exercises that can help you get in shape for SUP season and out on the water with Pea Ohana Watersports.


Upper Body Workouts for Paddleboarding

  • Planks: Planks are a great way to strengthen your core and improve your balance. Hold a plank position for as long as you can.

  • Pushups: Pushups are a great way to strengthen your chest, shoulders, and triceps. Start with regular pushups and work your way up Stand-upto more challenging variations, such as diamond pushups and clapping pushups.

  • Pull-ups: Pull-ups are a great way to strengthen your back and biceps. If you are unable to do a pull-up, start with assisted pull-ups or negative pull-ups.

Paddleboard Yoga

Lower Body Workouts for Paddleboarding

  • Squats: Squats are a great way to strengthen your quads, glutes, and hamstrings. Start with bodyweight squats and work your way up to weighted squats.

  • Lunges: Lunges are a great way to strengthen your quads, glutes, and hamstrings. Start with bodyweight lunges and work your way up to weighted lunges.

  • Calf raises: Calf raises are a great way to strengthen your calves. Stand on a step or platform and raise your heels up as high as you can.

Core Workouts For Paddleboarding

  • Crunches: Crunches are a great way to strengthen your abs. Start with basic crunches and work your way up to more challenging variations, such as weighted crunches and Russian twists.

  • Planks: Planks are a great way to strengthen your core and improve your balance. Hold a plank position for as long as you can.

  • Bird dog: The bird dog is a great exercise for strengthening your core and improving your balance. Get on your hands and knees, with your back straight. Extend your right arm forward and your left leg back, keeping your body in a straight line. Hold for a few seconds and repeat on the other side.

Stand up Paddleboarding after Yoga

In addition to these exercises, you can also do yoga or Pilates to help prepare your body for SUP. Yoga and Pilates are great for improving flexibility, balance, and core strength.

By following these tips, you can get in shape for SUP season and enjoy your time on the water.

  • Start slowly and gradually increase the intensity and duration of your workouts.

  • Listen to your body and don't push yourself too hard.

  • Stay hydrated and eat a healthy diet.

  • Get enough sleep.

  • Wear sunscreen and a hat to protect yourself from the sun.

  • Drink plenty of water to stay hydrated.

  • Bring a towel and a change of clothes in case you get wet.

  • Be aware of your surroundings and watch out for other paddlers, swimmers, and boats.

By following these tips, you can safely and effectively prepare your body for SUP season. Join Pea Ohana Watersports for the Fit N' Paddle Series where you can enjoy fun exercise classes and stand up paddleboard instructional all in one! Don't miss it in both Zanesville and Buckeye Lake Ohio.

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