Squats

• Take a comfortable stance feet just past shoulder width
• Inhale and draw belly button towards spine
• Lower until the thighs are parallel to the ground or as low as you can go comfortably
• Keep torso upright. Do not allow chest to fall towards floor
• Keep the heels flat on the floor (weight between balls of feet and heels) & the knees behind the toe line
• Exhale as you stand up while keeping the belly button drawn to the spine

Perform: 15 reps

Benefits: Enhances leg strength for longer rides and great for shaping up the butt and legs too!!

Progression: Add heel raise at end of each squat, to work on balance too! or

For added strength add weight in each hand and keep hands by side

Press Ups

• Roll out over Swiss Ball with shins on the ball
• Place your hands below your shoulders at a comfortable width
• Keep your spine and head in alignment.
• Do not let your head drop or your lower back sag.
• Draw belly button inward.
• Bend arms, drop chest towards ground whilst holding good alignment
• Exhale as you push back to start position continual holding perfect form.

Perform: 15 reps or until fatigue in good form

Benefits: Excellent for improving upper body strength, for pop ups and paddling whilst maintaining balance

Progression: Roll ball further away from torso

Alternative: Use floor

Woodchop

• Stand in a good stable stance with toes turned out slightly
• Hold your arms up across your body (as above)
• 70% weight is on bent leg side (same side)
• Keep torso upright, remain looking forwards and draw belly button in towards spine
• Like a chopping motion bring your arms across your body as you rotate torso to outside of opposite knee/foot, shift weight from one leg to the other
• Exhale as you come down,
• Perform each side

Perform: 15 reps each side

Benefits: Improve torso rotation and strength. Great for the waistline and for your turns

Progression: Start with no added weight (body weight only) and progress to adding weight between hands

Forward Ball Roll

• Start by kneeling in front of Swiss Ball with forearms just behind apex of ball
• Angle of your hips and shoulders should be the same
• Gently draw belly button inward. Hold good alignment of your back and head
• Roll forward, moving legs and arms equally, so angles of shoulders and hips remain the same
• Progressively increase effort used to draw belly button inward
• Stop before you lose form. Do not allow your lower back to drop/sag.
• Hold for 3 seconds at end point.
• 3 seconds out – 3 seconds hold – 3 seconds in

Perform: 10 reps

Benefit: Great for improving Core Strength

Progression: Extend distance

Alternative: The Plank Static hold on floor– Elbows under shoulders and up on toes, maintain a neutral spine, draw belly button towards spine and keep absolutely still. Do not hold breath, round shoulders or let back sag.

Back Extension

• Lie face down over a Swiss ball
• Keep your toes on the ground and lift your torso up
• As you inhale, extend up, hands at temples, draw your shoulder blades down & together
• It is important to maintain good alignment, chin tucked and head in line with spine
• Do not hyper extend too much or hunch at the shoulders
• Slowly return to starting position as you exhale

Perform: 10 repetitions

Benefit: Strengthens back whilst promoting balance

Progression: Arms out at 45°, thumbs point up

Alternative: Lying on the floor

The information found within this article is for general information only. SurfGirl is not responsible or liable for any injuries or damage occurred by performing any of the exercises given or diagnosis made by a user based on the information shown within this article. All exercises are performed at your own risk. Always consult your own GP, if you're in any way concerned about your health or anything associated with and before commencing an exercise programme.