Core Exercises for Paddlers, Part I

By Kim Russell

The torso is the paddler’s powerhouse. It’s where we get our “oomph” to boof, sweep, and forward paddle our way through the biggest of rapids. It protects our spine and gives us the support to paddle long distances.





1. Swiss Ball Crunches (Straight crunch and oblique crunches):

Sit on a standard exercise ball then roll down so the ball is supporting your hips at your low back/pelvis. With your arms across your chest or behind your head, contract your abdominals and lift your chest upward off the ball. As you lift, keep your chin OFF your chest, coming up as high as you can while maintaining a flat back. Slowly return to the starting position to finish one rep. Repeat to fatigue x 3.

2. Planks: The plank engages the abdominals, as well small shoulder stabilizer muscles.


Lie face down on a mat, resting on your forearms with palms flat on the floor. Push up off the floor and rise onto your hands and toes. Maintain a flat back and hold this position by contracting your glutes and abdominals. Picture yourself pressing upward through your shoulder blades, almost rounding your back. This will engage your serratus anterior and further stabilize your shoulders. Avoid sagging at the abdominals or sticking your bottom up in the air. Hold until you cannot hold any longer or until proper form is lost, and repeat for 3-5 reps. If you feel this exercise in your shoulders, push back into your toes, and it will take some pressure off the shoulders. If you are having lower back pain, you are likely sagging at your torso and need to rest.

Progression: Walking Planks

From the plank, shift your hands “two-steps” to the right, allowing your feet to follow, while maintaining a flat back. Walk your hands back to center, then “two-steps” to the left, allowing your feet to follow. Do not allow your hips to drop. Repeat to fatigue or until you lose form.

Variation: Side Planks


Start by lying on your side, supported by your elbow, with shoulder over elbow. Upon inhaling, lift your hips toward the ceiling. You may rest you upper hand on your hip, or extend your arm toward the ceiling. Hold this position, maintaining a straight line from shoulders to feet. Upon fatigue or loss of proper form, rest. Repeat 2-3 times.

3. Ball Pass:


Lie down on your back with your legs straight. Place a Swiss ball between your feet and extend your arms overhead. Bring your legs upward as you complete a sit-up, and pass the ball from your feet to your hands. Slowly return to a supine position with ball in hand until your feet and arms are just off the ground. Then proceed to sit-up and pass the ball back to your feet for one full rep. Repeat to fatigue x 3.

–Go to Core Exercises for Paddlers, Part II.




The article was originally published on Canoe & Kayak
