Surf Fitness Tips #5 Core Strength

Written by on 16th December 2013
Published in Fitness
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reverse crunch

So over the last few weeks we have covered pop ups, leg endurance and general fitness. Another vital part of surfing is core strength.

The old faithful squats and lunges will do wonders for this and a lot of people will think that smashing out 100’s of crunches and sit ups will do the job for abs/ core but the only trouble is you won’t be engaging the hip flexors a great deal. I have included a quick routine in this week’s blog. You can do this 2-3 times a week:

4 sets, 12 reps, 1 min rest

This will be made up of reverse crunches which will work all over the abs. Lying knee raise which will engage the mid abs. Finally straight leg lowers which will hit the hip flexors.

  • Reverse crunch: lay on the floor, bring your knees towards your chest keeping your core engaged then extend knees back out and repeat
  • Lying knee raise: laying on the floor tuck your knees in towards chest and push up through the hips towards the ceiling. Bring back to tuck position and repeat
  • Straight leg lower: lay out fully on the floor raising your legs up towards the ceiling, then lower your legs as slowly as possible stopping just before your feet touch the floor and repeat.

This routine will take around 15-20 minutes and will give your abs a great workout. Over time and with the previous workouts this will build into a very strong and confident core.

leg lower


Stay stoked Guys

Ross James

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