Paddle Boarding Workouts: Strength and Core Training on the Water

Strengthen Your Core & More with Paddleboarding Workouts

There’s more to paddle boarding than simply cruising through scenic waters or enjoying a sunny day at the beach; it’s also a full-body workout that improves your strength, balance, and core stability. In New Zealand, with our stunning waters, white beaches and rugged coastlines, paddleboarding offers the perfect combination of exercise and adventure. This guide will dive into how you can turn your time on a paddle board into an effective strength and core workout to help boost your physical wellbeing.

The Benefits of Paddle Boarding for Strength and Fitness

Paddle boarding is a low-impact activity, meaning it puts low stress through your joints but it still providing an excellent workout. Here’s why being on the water is such a great way to build strength:

1. Engages the Core: Every movement on a paddle board requires balance, which means your core muscles are constantly working to keep you upright and stable.
2. Strengthens the Upper Body: Paddling works your shoulders, arms, and back muscles as you move yourself through the water.
3. Tones the Lower Body: Standing on a paddle board activates your legs, particularly your quads, hamstrings, and calves, as they work to maintain your balance.
4. Improves Stability and Balance: As the surface of the water wobbles and changes, it challenges your body in ways that land-based workouts can’t, embracing your stabilising muscles and enhancing your overall stability.
5. Boosts Cardiovascular Fitness: Whether you’re cruising at a steady pace or paddling hard against the current, your heart rate will increase, giving you a solid cardio session.

Essential Paddle Boarding Techniques for an Effective Workout

To get the most out of your paddleboarding workout, start with proper technique:

1. Stand Correctly: Over the centre of the board, position your feet shoulder-width apart, knees slightly bent, and keep your weight evenly distributed. This stance ensures better balance and engages your core.
2. Use the Proper Paddling Motion: Remember to engage your core rather than relying solely on your arms, not only will this make your paddling more effective and efficient, but you’ll also tire less easily. Rotate your torso as you paddle, planting the blade fully in the water before pulling it back.
3. Maintain Good Posture: Focus on keeping your back straight, shoulders relaxed, and eyes on the horizon. This alignment prevents strain and maximises efficiency.

Strength and Core Training Paddle Boarding Workouts

Here are some exercises to incorporate into your paddleboarding sessions for a more targeted workout:

1. Basic Paddle Intervals

• What to Do: Alternate between paddling at a steady pace for 3–5 minutes and going all-out for 30–60 seconds. Do this over a 20-40 minuet timeframe for an intense and highly effective workout.
• Why It Works: This interval training boosts cardiovascular fitness and builds endurance in your core, shoulders, and arms.

2. Core Twists

• What to Do: While standing on the board, hold the paddle horizontally at chest level. Slowly twist your torso side-to-side while keeping your lower body stable and core engaged. To up the progress, use heavier items such as water bottles or a dry bag with excess gear inside.
• Why It Works: This isolates your obliques and helps improve rotational strength and stability.

3. Plank Hold on the Board

• What to Do: Kneel on the paddle board, then transition into a plank position with your hands on the board’s surface and your body aligned. Hold for 20–30 seconds, increasing the time as you progress.
• Why It Works: This move engages your entire core and tests your balance on an unstable surface.

4. Squats

• What to Do: Stand on your board and perform squats by lowering your hips back and down, keeping your knees aligned over your toes. Return to standing and repeat for 12-15 reps, rest for 90 seconds then go again until you have completed 4 cycles.
• Why It Works: Squats will strengthen your quads, glutes, and core while improving balance.

5. Paddle Lunges

• What to Do: Step one foot forward into a lunge position, hold for a moment, and paddle on one side. Alternate legs and repeat.
• Why It Works: Enhances leg strength, coordination, and core engagement.

Maximising Your Workout in Unique Outdoor Conditions

New Zealand’s diverse waters provide endless opportunities for paddleboarding workouts:

• Flatwater Sessions: inland lakes can often offer calm and sheltered conditions perfect for core-focused exercises and beginner-friendly training.
• Coastal Challenges: The swells at seaside can add an extra layer of difficulty, pushing your balance and stability to the limit.
• Estuary Exploration: Try places like the Whanganui River for a scenic paddle that combines strength-building with sightseeing.

Pro Tip: Always check the weather and tide conditions before heading out, especially in more exposed areas.

How to Make Paddle Boarding a Habit

• Start Small: To begin, start with short sessions focusing on technique and balance before advancing to more intense workouts.
• Incorporate Variety: Mix up your routine with different exercises, speeds, and locations to keep things fresh and fun.
• Track Your Progress: Use a fitness tracker or app to measure calories burned, distance paddled, or time spent on the water. The cool part about tracking sessions is you can look back on past workouts and see how much your progressing!

Safety Tips for Paddle Boarding Workouts

1. Wear a Lifejacket: Always have a personal flotation device, especially in deep or choppy waters.
2. Use a Leash: Keep your paddle board tethered to your ankle to prevent it from drifting away.
3. Stay Hydrated: Bring plenty of water, especially during longer sessions.
4. Be Sun Smart: Apply sunscreen, wear a hat, and don’t forget your sunnies to protect against UV rays.
5. Know Your Limits: Don’t push too hard, especially in unfamiliar conditions or strong currents.

Final Notes

Paddle boarding isn’t just a way to explore NZ’s incredible waters; it’s also a fantastic way to build strength and improve fitness. By incorporating these workouts into your routine, you’ll not only enhance your paddling skills but also boost your overall physical and mental health.