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Paddleboard Pilates: Part 1 {The Core}

  • August 22, 2016
  • By Brittany
  • 2 Comments
Paddleboard Pilates: Part 1 {The Core}

Grab your board and get ready to challenge your core with Paddleboard Pilates.  I’m pairing the instability of a paddleboard with the control and precision required of pilates for a great workout!

Hello and happy Monday!  We had a total washout this weekend with no sun the whole time!!  Boo!  I hope you had a better weekend than that!  

I’m so excited to bring to you today a project I’ve been working on for a few weeks–Paddleboard Pilates!  We’ve all heard of SUP Yoga but I thought I would change it up a little by pairing SUP with Pilates.  They actually go hand in hand.  Stand Up Paddleboard is a great overall workout requiring you to work your core to maintain stability and initiate your moves from your powerhouse.  While your legs and and your upper body get a workout trying to maintain a standing position while paddling.  Sound familiar?  That’s because SUP pretty much embodies the principles of pilates which requires control and precision and initiates its moves from the powerhouse.  Balance and stability are the name of the game here with Paddleboard Pilates.  In Part 1 of the workout, we will be focusing on the core building strength for our paddleboard adventures.  Check it out!

Paddleboard Pilates--Moves to Work Your Core and Stability--My Own Balance

I recommend starting with some easy paddling to get your heart rate going and get warm.  Plan out you route beforehand so you can end up where you want to practice.  Remember you do have to paddle back!

[bctt tweet=”Paddleboard Pilates–A Match Made on the Water! #pilates #sup #paddleboardpilates ” username=”MyOwnBalance”]

Hundred

Hundred Collage

Lie on your back with a neutral pelvis, neutral spine and legs in tabletop position.  Lift head, neck and shoulders (HNS) scooping through your abdominals.  Stretch your arms down by your sides palms facing down and hovering off the board.  Beginners stay in tabletop.  More intermediate to advanced, extend your legs to 45 degrees.  Maintain this position and pulse arms quickly up and down inhaling for 5 pumps and exhaling for 5 counts.  Repeat the inhale for 5/exhale for 5 ten times to reach 100 breaths.

Single Leg Stretch

Single Leg Stretch Collage

Lift HNS and scoop abdominals.  Maintain the abdominal scoop and total control of the core keeping toes pointed.  Bend one knee in towards the chest extending the other leg out long hovering off the board.  Exhale and switch legs.  Repeat 16x.

Double Leg Stretch

Double Leg Stretch Collage

Lie on your back with both knees pulled in towards your chest, arms wrapped around your legs.  Keep HNS lifted and navel pulled to spine.  Inhale extending arms overhead next to your ears and your legs out straight at a 45 degree angle, creating a V position.  Hold for one second then exhale and pull knees back into your chest circling your arms around to your knees coming back to the start position.  Repeat 8x.

Scissors

Scissors Collage

Lie on your back with both knees in towards chest and arms wrapped around legs.  Lift HNS.  Inhale as you extend one leg straight up toward the ceiling and gasp both hands around the leg.  Extend the other leg straight out to hover just above the mat.  Pull your upper leg towards you with two short pulses as you inhale.  Exhale and switch to the other leg, repeating the same motion.  Repeat 16x.

Double Leg Straight Leg Stretch

Double Straight Leg Stretch Collage

Lie on your back with both legs straight towards the ceiling and HNS lifted with hands behind the head.  Inhale as you lower your legs towards the board without the back arching.  Tighten your glutes and exhale as you lift your legs back up to start.  Repeat 8x.

Crisscross

Crisscross Collage

Lie on your back with hands behind your head and HNS lifted.  Inhale as you reach one elbow across your body towards your knee and extend your other leg straight.  Alternate sides.  Repeat 16x.

Single Leg Circles

Leg Circle Collage

Lie flat on your back with arms extended straight by your sides with palms facing down, legs straight and toes pointed.  Extend one leg straight up towards the sky while the other leg remains on the board.  Stretch your extended leg across your body and inhale; as you circle it around exhale.  Draw a circle in the sky.  Repeat 4 times then switch directions and repeat in the opposite direction.  Keep your hips still and on the board the entire time.

Rolling Like a Ball

Rolling Like a Ball Collage

Sit at the front of the paddleboard with knees bent and pulled in to chest. Wrap arms around legs and grab on to ankles.  Keep the heels pressed together and lift toes off board balancing on seat.  Sink back as you pull your navel to you spine.  Maintain stability as you keep yourself tucked together tight.  Roll back onto your shoulders as your hips roll up into the air.  Exhale and roll back to a balanced position.  Repeat 8x.

Open Leg Rocker Prep

Open Leg Rocker Collage

Sit at the front of the board with your knees bent, open and pulled in towards each shoulder.  Wrap your arms around and grab hold of your ankles.  Find balance just behind your tailbone and lift your toes off the mat.  Pull your navel to your spine and straighten both legs towards the ceiling in an open V position.  Maintain balance and stability.  Lower toes.  Repeat 8x.

Teaser

Teaser Collage

Start in a lying supine position with your knees bent.  Bring your hands over your head.  Nod your chin as you inhale and lift your arms straight towards the feet.  Peel your back off the mat, one vertebra at a time, coming up to a balance position just behind your sit bones.  Keep the chest lifted as you extend your legs straight to 45 degrees and reach the arms forward.  Option to lift he arms up overhead for more of a challenge.  Repeat 8x.

Plank

Plank

Get into a pushup position with hands under your shoulders, arms straight, legs straight and up on your toes.  Keep yourself in a nice straight line and hold for 30 seconds to 1 minute.  Can be done on your knees if necessary.

Plank Leg Pull Down

Plank Leg Pull Collage

Start in a plank position.  Inhale, lift your right leg straight up behind you with pointed toe.  Exhale, rock back towards your left heel.  Lower your leg and repeat to the other side.  Repeat 16x.

Reverse Plank

Reverse Plank

Start sitting tall with arms at your side and palms pressed into the board, fingers towards your feet.  Keep your legs straight as you lift your hips into the air and tighten your glutes and abs creating a straight diagonal line.  Hold for 30 seconds to 1 minute.

Reverse Plank Leg Pull Up

Leg Pull Up

Start in a reverse plank position.  Inhale and kick your right leg straight up in the air as high as possible without breaking at the waist.  Exhale and lower the leg.  Repeat with the other leg.  Do 8 reps.

Side Plank

Side Plank Collage

Start lying on your side with your forearm down and legs straight (can be done with bent legs to modify) and stacked.  Hips and shoulders face forward.  Lift your hips up coming into a side plank and raise your top arm to the ceiling.  Hold here or to advance the move, lift your top leg up towards the sky.  Hold for 30 seconds to 1 minute.  Repeat on the other side.

Mermaid Side Stretch

Mermaid Stretch

Sit with one foot in front and one foot behind both knees bent at 90 degrees angle.  Place the same hand as front leg down on the board and lift up and over with the opposite hand stretch to the side.  Return to start and repeat 8x.  Repeat with the opposite leg in front reaching over towards the other side.

Readers, have you ever tried paddleboard pilates or yoga?  

 

By Brittany, August 22, 2016
  • 2
2 Comments
  • Holly
    August 22, 2016

    Hi! I am so impressed with your Pilates on the SUP–I want to try Pilates on the SUP today (some of this but not all šŸ™‚ You chose the best day, best light, best landscape and best moves to shoot your photos and you did the BEST form! nicely done!

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