Core strength refers to the muscles of your abs and back, and their ability to support your spine to keep your body stable and balanced. Since surfing involves a lot of twisting and rotating, core strength plays a critical part in balancing you on your board. A strong core helps you surf with more power, for longer periods, and with less fatigue. If your typical core workout consists of crunches or sit-ups, you will find that adding exercises for the chest, shoulders, back, hips and gluts will improve your surfing quickly. Here are some poses you can add to your workout regimen:
Side Planks / Vasishtasana
What it does: Builds strength and endurance in the core. This will help keep your lower back protected and stable during activities that require movement in the hips or back.
Make it harder: While holding the basic position, lift and lower your top leg. Gradually work toward holding the upper leg for 5 to 10 counts. Another option, you can come into full Vasishtasana by lifting your hips and leg all the way up. This will improve your flexibility in groins and hamstrings.
4 Point Kneeling Exercise
Position yourself on all fours, with the knees in line with the hips and the hands underneath the shoulders. Gently pull in with the belly button and contract the pelvic floor. Breathe in and as you then exhale, raise one leg and the opposite arm. Hold for a few seconds before slowly returning back to the starting position. Aim to perform 2-3 sets of 10 repetitions.
Vyaghrasana / Tiger Pose
This is the same as the 4 Point Kneeling Exercise, but this time arch the spine, raise one leg, and grab your foot with the opposite arm.
Tiger pose warms and stretches the back muscles and spine. It strengthens the core body and stimulates the nervous, lymphatic and reproductive systems. This pose is also perfect for those who suffer from sciatica.
To end this routine, you can rest in downward facing dog, taking 5 deep breaths.