Surfing Fitness - Core Strength #4
Core Stability & Strength

By Clayton Beatty BSc
www.totalsurfingfitness.com

The first exercise below is a more advanced version of the bridge which we discussed in ‘Core Strength Training #1.’ The stability ball bridge trains your core muscles to remain stable whilst outside forces are acting on you.

If you look at this from a surfing perspective, whilst you are riding a wave, the water and your board are in constant motion as you are trying to remain stable on the board. In this exercise the stability ball adds an unstable force which will help train your core muscles to hold your body steady.

The second exercise adds an element of strength to the stability factor. When you are surfing, you must remain stable, but at the same time generate your own movement to perform turns and tricks. All of these movements originate from your core, therefore exercises such as the following one which will help develop your strength and stability simultaneously, are important for surfers.

Stability Ball Bridge

• Support your weight with your toes on the ground and your forearms on the ball, creating a straight bridge with your body.

• Draw in your abdominals toward your spine and hold this throughout the exercise for the required time.

• Try and hold for 30-45 seconds

Stability Ball Roll-Out

• Kneel with your arms resting on the ball.

• Keeping your abdominals drawn in; roll the ball away from your body and then roll it back towards yourself using your abdominal muscles.

• Perform 15 repetitions.

For more core strength exercises for surfers, visit totalsurfingfitness.com. Here you will find a complete functional training program designed specifically for surfers, which includes training for core strength, balance, cardiovascular fitness, upper & lower body strength and flexibility.

Clayton Beatty is the fitness expert behind TotalSurfingFitness.com, a website dedicated to functional training for surfers.

Clayton holds a BSc Degree in Human Movement, is a Certified Fitness Trainer and grew up surfing the Margaret River region in Western Australia . If you would like to learn more visit his website at www.totalsurfingfitness.com.