These are some core exercises that I enjoy and work for me.

It's not important that you do these, what's important is that you do lot's of core exercises!

Core Muscle Strength Test

The objective of the Core Muscle Strength Test is to monitor the development of the athlete's abdominal and lower back muscles.

Required Resources to undertake this test are : Flat surface, mat & watch.

How to Conduct the Test

The Core Muscle Strength Test is conducted as follows:

  • Position the watch on the ground where you can easily see it.
  • Assume the basic press up style position as in the picture below paying particular attantion to keeping your butt down and body straight as a plank.
  • Hold this position for 60 seconds.
  • Lift your right arm off the ground and hold this position for 15 seconds.
  • Return your right arm to the ground and lift the left arm off the ground and hold this position for 15 seconds.
  • Return your left arm to the ground and lift the right leg off the ground and hold this position for 15 seconds.
  • Return your right leg to the ground and lift the left leg off the ground and hold this position for 15 seconds.
  • Lift your left leg and right arm off the ground and hold this position for 15 seconds.
  • Return you left leg and right arm to the ground.
  • Lift your right leg and left arm off the ground and hold this position for 15 seconds.
  • Return to the basic press up position, as in the picture below and hold this position for a further 30 seconds.

Observe that if core strength is poor then the torso will move unnecessarily during motion and waste energy. Good core strength indicates that the athlete can move with high efficiency. If you were able to complete this test then it indicates you have good core strength. If you are unable to complete the test then repeat the routine 3 or 4 times a week until you can.

Some Core Stability Exercises

Now everyone has amazing balance however it is not a gift it comes from constant activation. I bet you can't even remember the time when you were unable to walk and then you took those first steps. Now you can run, stand on one foot and some of you can even walk a tight rope. So what if we took one of those tight rope walkers and asked him to paddle a K1, or a surf ski out through surf or a kayak down a river. Well he would be just in the same boat as everyone else trying it for the first time and have a few issues with gravity, would he not? Yet this guy can balance on a rope only a couple of inches thick.

We have millions of nerve endings running throughout our bodies, called proprioceptors, and the ones in our ankles get a good work out every day but the ones in our core are a bit sleepy if you have not done any paddling before. The more you use/activate them, the better and faster they perform. Doing these core stability exercises will certainly help, but get out there and enjoy paddling faster kayaks including K1's, elite skis etc. Yes there are going to be a few wobbles, capsizes and swims but it's all worth it for the bigger picture of relaxing and really enjoying paddling confidently anywhere you want. Constantly activate those core stabilizers. An hour spent wobbling in a K1 on flat water or on a ski at sea is a great session!

Seated Twist
Wood Chop on Swiss Ball
Wiper With Medicine Ball
Medicine Ball Pass to Partner
Reverse Crunch on Swiss Ball
Crunch and Throw to Partner
Side Flexion with Medicine Ball
Crunches
Reverse Abdominal Curls
Russian Twist
Seated Balance
Press up on Medicine Ball
Dynamic Balance Both Sides
Hip Raises
Side Crunches
Quad Pull ins
Twist on Ball
Lung and Cross Over
Superman
Oblique Crunch
Squat and Press