3 Core Exercises That You Need To Do This Weekend (#3 is Particularly Important)

Home / Core Strength Workout / 3 Core Exercises That You Need To Do This Weekend (#3 is Particularly Important)

kellyslater2Surfing is a physically demanding sport and nothing can prepare you better to hit the waves than an extremely strong, flexible, and stable core. The better developed your core, the better you will be able to rotate your hips for a bottom turn/snap/cutback, handle a big wave, duck, dive, and paddle out in the line-up. In almost every surfing movement, your abdominals are directly or indirectly worked. If you are a fan of pro surfing, I’m sure you have witnessed the chiselled midsection of all pro surfers. Here’s Kelly Slater looking at you!

Engaging your core muscles daily will give you the muscular endurance and functional strength that will enhance your surfing ability. You use them in every movement out in the waves, and the better developed they are, the more ready you will be!

Here’s 3 Core Exercises That You Need To Do This Weekend

Bench Reverse Crunches

This exercise will focus on your lower abdominal region.

  • Lay flat on the bench with your arms next to your sides.
  • Engaging your core, bring your knees in towards you at a 90-degree angle and bend in your legs. Raise your hips off the bench by rolling your pelvis backwards (breathe out as you do that).
  • Your knees will be over your chest.
  • Squeeze your core at the top, and then return to the starting position slowly as you breathe in.
  • Keep a controlled motion and constant tension on your lower abs throughout the full range of motion.

reverse crunches

Bicycle Crunches

This is one of the best all-around abdominal exercises targeting your whole core.

  • Begin with your legs straight and parallel to the floor, but not touching it.
  • Slowly bring your right elbow to your left knee and then retreat back to the starting position.
  • Next do the opposite side, bring your left elbow to your right knee and retreat back to the starting position.
  • Your feet should be held off the ground during the entire execution of the exercise.
  • Make sure to keep your core engaged throughout this movement. Focus on slow, controlled movement — don’t cheat yourself by using momentum.

bicycle crunches

Side and Regular Planks

This is a key exercise for your abdominal muscles as well as your glutes. You are fatiguing your core muscles at the start of your workout to engage them in the rest of the routine. 

  • Go down into a planking position as shown on the picture, supporting your weight on your toes and your forearms.
  • Your arms are bent and directly below the shoulder.
  • Keep your body straight at all times, and hold this position as long as possible.
  • To increase difficulty, an arm or leg can be raised.
  • Slowly breathe in and out.

 planks

If you enjoyed this article, you will absolutely love our full workout program. It has hundreds of exercises for your whole body, videos, cardio programs and lots of nutrition advice. You can download it here.

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