SUP Core Workout
If you want to make your abs cry, do your next core workout on top of a SUP board. The fact that you have to keep the board steady creates an incredible challenge. This workout, provided by Jessica Bellofatto, a New York–based yoga teacher who specializes in SUP yoga, will force you to focus on balance and strength through every move — otherwise you’ll end up splashing in the surf. If you can, repeat the sequence for three rounds total.
Plank: Just like a plank on land, start on an all fours. Spread the fingers and press evenly down through the hands. Move onto your toes and into a plank pose, keeping the body in an even line from head to heels. Breathe slowly and deeply through your nose, and every time you exhale, pull your navel in toward your spine. Hold for one minute, or longer if you can.
Twisting Plank: From the plank pose described above, roll your hips from side to side. Make sure to keep the hips level — meaning they shouldn’t sag or lift up — whenever you return to the neutral plank position. Continue the rolling motion for one minute.
Cross Patterning: On all fours, extend your right leg straight back and up so it’s level with your hip. Focus on bringing your navel in toward your spine. As you inhale, extend the left arm in front of your head, so it’s also parallel to the board. This is a fairly simple move on land that becomes much more challenging on the unstable surface of the board. As you exhale, lower your arm and leg down, then repeat on the other side. Do eight reps on each side, coordinating the breath with the movement. As it gets easier and you feel more stable, try lifting the arm and leg simultaneously.
Bridge Pose: Lie on your back with your knees bent and your feet pressing down into the board and your arms at your sides. As you inhale, press your hips up toward the sky. Interlace your hands underneath you, and roll the shoulders into the board for a nice shoulder and chest opening. Hold up to one minute.