Looking to try out stand-up paddleboarding (SUP) for fitness? We’ve got you covered! In this article, we’ll be sharing a handful of beginner-friendly SUP fitness exercises and moves that will help you build strength, improve balance, and have a blast on the water. Whether you’re new to SUP or just looking for some fresh workout ideas, you’ll find plenty of inspiration here. So grab your paddleboard and get ready to take your fitness routine to the next level!
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Core Strength Exercises
Plank
The plank is a fantastic exercise for developing core strength. Begin by lying face down on the ground with your forearms flat on the floor and your elbows directly under your shoulders. Lift your body off the ground, supporting yourself on your forearms and toes. Keep your body in a straight line from your head to your heels, engaging your core muscles to maintain stability. Hold this position for as long as you can, gradually increasing the duration as you get stronger.
Side Plank
The side plank is another excellent exercise to strengthen your core and improve stability. Start by lying on your side with your legs extended and stacked on top of each other. Prop yourself up on one forearm, ensuring that your elbow is directly under your shoulder. Lift your hips off the ground, creating a straight line from your head to your feet. Engage your core and hold this position for as long as you can. Repeat on the other side.
Russian Twist
The Russian twist is a fun and effective exercise to target your core muscles, particularly your obliques. Sit on the ground with your knees bent and your feet flat on the floor. Lean back slightly, keeping your back straight. Hold your hands together in front of your chest and rotate your torso to one side, then to the other side, feeling a twist in your oblique muscles with each movement. For an added challenge, you can hold a weight or a medicine ball in your hands.
Superman
The Superman exercise is a great way to strengthen your core, lower back, and glutes. Lie face down on the ground with your arms extended out in front of you and your legs straight behind you. Simultaneously lift your arms, chest, and legs off the ground, squeezing your glutes as you do so. Hold this position for a few seconds, then lower back down to the starting position. Repeat for several repetitions, focusing on maintaining control and engaging your core throughout.
Bicycle Crunches
Bicycle crunches are a classic core exercise that targets your abs and obliques. Lie flat on the ground with your lower back pressed into the floor. Place your hands behind your head, lightly supporting your neck. Lift your legs off the ground, bending your knees and bringing them towards your chest. Simultaneously, twist your torso and bring your right elbow towards your left knee while extending your right leg out straight. Alternate sides, bringing your left elbow towards your right knee. Keep the movement slow and controlled, focusing on engaging your core throughout the exercise.
Leg Strength Exercises
Squats
Squats are an excellent exercise for building strength in your legs, particularly your quadriceps and glutes. Start by standing with your feet shoulder-width apart. Engage your core and keep your spine neutral as you bend your knees and lower your hips back and down, as if you are sitting back into a chair. Make sure your knees stay in line with your toes and do not extend past your toes. Push through your heels to return to the starting position. Repeat for several repetitions, aiming to go as low as you comfortably can while maintaining proper form.
Lunges
Lunges are a fantastic exercise for targeting your quadriceps, hamstrings, and glutes. Begin by standing with your feet hip-width apart. Take a step forward with your right foot, bending your right knee and lowering your body down towards the ground. Make sure your knee stays directly above your ankle and does not extend past your toes. Push through your right heel to return to the starting position, then repeat on the other side. You can choose to alternate legs or complete a set number of repetitions on one leg before switching to the other.
Calf Raises
Calf raises are a simple yet effective exercise for strengthening your calf muscles. Start by standing with your feet hip-width apart and your hands on your hips or holding onto a stable surface for balance. Slowly lift your heels off the ground, rising up onto the balls of your feet. Hold for a moment, then lower your heels back down to the ground. Repeat for several repetitions, focusing on squeezing your calves at the top of the movement.
Step-ups
Step-ups are a great exercise for targeting your quadriceps, hamstrings, and glutes. Find a stable step or bench that is at a comfortable height for you. Begin by standing facing the step, with one foot placed firmly on top of it. Engage your core and push through the heel of the foot on the step to lift your body up onto the step. Step back down with control, then repeat on the other side. You can choose to alternate legs or complete a set number of repetitions on one leg before switching to the other.
Glute Bridges
Glute bridges are an effective exercise for activating and strengthening your glute muscles. Lie flat on your back with your knees bent and your feet flat on the ground. Pressing through your heels, lift your hips off the ground until your body forms a straight line from your knees to your shoulders. Squeeze your glutes at the top of the movement, then slowly lower your hips back down to the ground. Repeat for several repetitions, focusing on maintaining control and engaging your glutes throughout.
Upper Body Strength Exercises
Push-ups
Push-ups are a classic exercise that target your chest, shoulders, triceps, and core muscles. Start in a high plank position with your hands flat on the ground, slightly wider than shoulder-width apart. Keeping your body in a straight line from your head to your heels, lower yourself down towards the ground by bending your elbows. Keep your elbows close to your body, rather than flaring out to the sides. Push through your palms to return to the starting position. If full push-ups are too challenging, you can modify by performing them on your knees or against a wall.
Tricep Dips
Tricep dips are a great exercise for targeting the muscles on the back of your upper arms. Sit on the edge of a stable surface, such as a bench or step. Place your hands behind you, fingers pointing towards your body, with your palms flat on the surface. Straighten your legs and slide your hips off the edge of the surface. Lower your body towards the ground by bending your elbows, keeping your elbows close to your body. Push through your palms to return to the starting position. To make the exercise easier, you can bend your legs and keep your feet on the ground.
Bicep Curls
Bicep curls are an effective exercise for strengthening your bicep muscles. Stand tall with a dumbbell or resistance band in each hand, palms facing forward. Keep your elbows close to your body and your core engaged as you bend your elbows and lift the weights towards your shoulders. Squeeze your biceps at the top of the movement, then slowly lower the weights back down to the starting position. Repeat for several repetitions, focusing on maintaining control and using a weight that is challenging but allows you to maintain proper form.
Shoulder Press
The shoulder press is a compound exercise that targets your shoulders, specifically the deltoid muscles. Stand with your feet shoulder-width apart and hold a dumbbell or resistance band in each hand, palms facing forward. Start with the weights at shoulder height, elbows bent. Engage your core and press the weights straight up overhead, fully extending your arms without locking your elbows. Slowly lower the weights back to shoulder height and repeat for several repetitions, focusing on maintaining control and using a weight that challenges you.
Renegade Rows
Renegade rows are an excellent exercise to strengthen your back, shoulders, and core. Begin in a high plank position with a dumbbell in each hand, wrists aligned with your shoulders. Keeping your core engaged and your body stable, lift one dumbbell off the ground, bending your elbow and lifting it towards your chest. Lower the weight back down to the ground and repeat on the other side. Alternate sides for a set number of repetitions, focusing on maintaining control and engaging your core throughout the movement.
Cardiovascular Exercises
Paddling Sprints
Paddling sprints are a great way to get your heart rate up and improve cardiovascular endurance. Whether you’re on a stand-up paddleboard or using a rowing machine, challenge yourself to paddle as fast as you can for a short burst of time, such as 30 seconds to 1 minute. Rest for a brief period, then repeat the sprint. Aim to complete several sprints, gradually increasing the duration as your fitness level improves.
Interval Training
Interval training involves alternating between periods of high-intensity exercise and periods of recovery or lower-intensity exercise. This type of training is a fantastic way to improve cardiovascular fitness and burn calories. You can incorporate interval training into any cardiovascular exercise, such as running, cycling, or swimming. For example, sprint for 30 seconds, then recover at a slower pace for 1 minute. Repeat this pattern for several rounds, gradually increasing the work and recovery periods as you become fitter.
Jumping Jacks
Jumping jacks are a simple yet effective exercise for getting your heart rate up and engaging multiple muscle groups. Stand with your feet together and your arms at your sides. Jump, opening your legs wider than shoulder-width apart and raising your arms overhead. Jump again, bringing your legs back together and lowering your arms. Repeat this movement for several repetitions, focusing on maintaining a fast-paced rhythm to elevate your heart rate.
High Knees
High knees are a great cardiovascular exercise that also engages your leg muscles. Stand with your feet hip-width apart. Jog in place, lifting your knees up towards your chest as high as you can. Pump your arms in sync with your knees and maintain a brisk pace. Aim to lift your knees as quickly as possible while maintaining good form and engaging your core muscles.
Mountain Climbers
Mountain climbers are a challenging exercise that targets your core, shoulders, and leg muscles while also getting your heart rate up. Start in a high plank position with your hands flat on the ground, slightly wider than shoulder-width apart. Engage your core and bring one knee towards your chest, then quickly switch legs, bringing the other knee towards your chest. Continue this alternating movement, moving as quickly as you can while maintaining proper form and engaging your core muscles.
Balance and Stability Exercises
One-legged Stand
The one-legged stand exercise is a simple yet effective way to improve your balance and stability. Stand tall with your feet hip-width apart. Shift your weight onto one foot and lift the opposite foot off the ground, bending your knee at a 90-degree angle. Engage your core and focus on maintaining your balance in this position. Hold for as long as you can, then switch sides and repeat. As you get stronger, you can challenge yourself by closing your eyes or incorporating small movements, such as swaying your arms or extending your lifted leg out to the side.
Hip Abduction
Hip abduction exercises help improve stability in the hips and strengthen the muscles that support the pelvis. Stand tall with your feet hip-width apart. Engage your core and lift one leg out to the side, keeping it straight and parallel to the ground. Slowly lower your leg back down to the starting position, then repeat on the other side. Aim for a controlled movement, focusing on maintaining balance and engaging the muscles on the outer side of your hips.
Paddle Extensions
Paddle extensions are a balance exercise specifically designed for stand-up paddleboard (SUP) enthusiasts. Start with one foot on the board and one foot on the ground. Keeping your core engaged, extend your arms forward as if you are holding a paddle. Slowly lift your back foot off the ground, balancing on the board with your arms extended. Hold for a few seconds, then lower your foot back down and repeat on the other side. This exercise challenges your balance and stability while simulating the motion of paddling on the water.
Single Leg Squat
The single leg squat is an advanced exercise that targets your leg muscles, particularly your quadriceps and glutes, while also improving balance and stability. Begin by standing on one leg, with your other leg extended out in front of you. Engage your core and slowly bend the knee of your standing leg, lowering your body down towards the ground. Make sure your knee stays in line with your toes and does not extend past your toes. Push through your heel to return to the starting position. Repeat for several repetitions on one leg before switching to the other.
Bird-Dog
The bird-dog exercise is excellent for developing core strength and improving balance and stability. Start on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips. Engage your core and extend your right arm out in front of you at the same time as you extend your left leg out behind you. Your body should form a straight line from your fingertips to your toes. Hold this position for a moment, then slowly return to the starting position. Repeat on the other side, alternating between sides for several repetitions.
Flexibility Exercises
Forward Fold
The forward fold is a relaxing and effective stretch for the muscles in your hamstrings and lower back. Stand tall with your feet hip-width apart. Engage your core and slowly bend forward from your hips, allowing your upper body to hang down towards the ground. Let your arms dangle or grab onto opposite elbows for a deeper stretch. Relax your neck and shoulders, and hold this position for a few breaths. Slowly roll up to a standing position, one vertebra at a time.
Seated Straddle Stretch
The seated straddle stretch is an excellent exercise for stretching your inner thigh muscles and improving flexibility in your hamstrings. Sit on the ground with your legs extended wide apart, forming a “V” shape. Keep your back straight and engage your core as you lean forward, reaching towards your toes. You can rest your hands on your thighs, shins, or ankles, depending on your flexibility. Hold this position for a few breaths, focusing on relaxing into the stretch, and then slowly sit back up.
Chest Opener
The chest opener stretch targets the muscles in your chest and shoulders. Stand tall with your feet hip-width apart and interlace your fingers behind your back. Squeeze your shoulder blades together as you gently lift your arms away from your back, keeping them straight. Feel a stretch in your chest and shoulders, and hold for a few breaths. Relax your shoulders and slowly release your arms back down to your sides.
Paddle Reach
The paddle reach is a dynamic stretch that mimics the motion of reaching forward with a paddle while stand-up paddleboarding. Stand tall with your feet hip-width apart and your arms at your sides. Engage your core and reach one arm forward and across your body in a diagonal motion, as if you are paddling. Allow your torso to rotate slightly during the movement. Return your arm to the starting position and repeat on the other side. Alternate between sides for several repetitions, focusing on reaching as far as you comfortably can while maintaining good form.
Quad Stretch
The quad stretch targets the muscles on the front of your thighs. Stand tall with your feet hip-width apart. Bend one knee and lift your foot towards your buttocks, grabbing onto your ankle or the top of your foot with your hand. Keep your knees close together and your core engaged as you gently pull your foot closer to your buttocks, feeling a stretch in the front of your thigh. Hold this position for a few breaths, then release and repeat on the other side.
Coordination Drills
Figure Eight Paddling
Figure eight paddling is a coordination drill that challenges your balance, upper body coordination, and paddle control. Stand on your stand-up paddleboard. With your feet shoulder-width apart and your knees slightly bent, paddle in a figure eight pattern, smoothly transitioning from paddling on one side to the other. Focus on maintaining a steady rhythm and keeping your body centered over the board. This drill will improve your paddling technique and overall coordination on the water.
Crossing Step Sprint
The crossing step sprint is a coordination drill that challenges your agility, lower body coordination, and footwork. Set up a series of small cones or markers in a zigzag pattern. Start at one end and sprint towards the first cone. As you approach the cone, cross your right foot over your left foot and change direction, sprinting towards the next cone. Continue this crossing step pattern as you weave through the cones. Focus on maintaining a quick pace and staying light on your feet.
Paddle Juggling
Paddle juggling is a coordination drill that requires focus, hand-eye coordination, and paddle control. Stand on your paddleboard and toss your paddle into the air. As it reaches its peak, catch it with your opposite hand, then quickly toss it up again and catch it with your original hand. Continuously repeat this tossing and catching pattern, challenging yourself to keep the paddle in motion while maintaining your balance on the board.
Jump Rope
Jumping rope is a classic coordination exercise that challenges your timing, footwork, and hand-eye coordination. Grab a jump rope and start with both feet together, holding the handles in your hands. Swing the rope overhead and jump, moving your wrists in a circular motion to swing the rope continuously. Aim to jump with a light and steady rhythm, focusing on quick footwork and coordination between your hands and feet.
Bounce and Catch
Bounce and catch is a coordination drill that involves bouncing and catching a ball with a partner. Stand facing your partner, a few feet apart. Begin by bouncing the ball on the ground towards your partner, who will catch it and throw it back to you. As the ball is in the air, adjust your position to catch it. Continue this back and forth pattern, challenging each other with different bounce angles and heights. This drill improves hand-eye coordination, reflexes, and teamwork.
Interval Training Workouts
Tabata Paddling
Tabata paddling is a high-intensity interval training (HIIT) workout that can be done on a stand-up paddleboard. This workout consists of eight rounds of 20 seconds of intense paddling followed by 10 seconds of rest. During the 20 seconds of work, paddle as fast as you can, focusing on maximizing your speed and power. Use the 10 seconds of rest to catch your breath before the next round. This workout is an excellent way to improve cardiovascular fitness and build strength in your upper body.
HIIT Circuit
A HIIT circuit involves performing a series of high-intensity exercises with short rests in between. Design your circuit to include a mix of cardiovascular exercises, such as jumping jacks or high knees, and strength exercises, such as push-ups or squats. Perform each exercise for 30 seconds, followed by a 10-second rest. Complete three to five rounds of the circuit, focusing on maintaining a high level of intensity throughout. This type of interval training workout is efficient and effective, helping to improve both cardiovascular fitness and muscular strength.
Pyramid Workout
A pyramid workout is a challenging interval training workout that involves gradually increasing and then decreasing the intensity of the exercises. Start with a short interval, such as 20 seconds, of a high-intensity exercise, followed by a brief rest. Increase the intensity or duration of the exercise each round, such as adding 10 seconds or increasing the speed. Once you reach the peak, gradually decrease the intensity or duration of the exercise back down to the starting point. This workout challenges your endurance and can be adapted for various exercises, such as sprinting, jumping rope, or bodyweight exercises.
AMRAP Challenge
AMRAP stands for “as many rounds as possible.” This workout is a time-based challenge where you aim to complete as many rounds of a circuit or series of exercises as you can within a set time frame, such as 10 or 15 minutes. Choose a combination of cardiovascular and strength exercises and perform them in sequence, taking short rests as needed. Keep track of the number of rounds completed and push yourself to maintain a steady pace throughout the workout. This type of interval training workout is great for improving both endurance and overall fitness.
10-20-30 Intervals
The 10-20-30 interval workout is a quick and effective way to improve cardiovascular fitness. Choose a cardiovascular exercise, such as running, cycling, or rowing. Begin with an easy warm-up for a few minutes, then start the intervals. Perform 30 seconds of the exercise at a low intensity, followed by 20 seconds at a moderate intensity, and then 10 seconds at a high intensity. Repeat this pattern for several minutes, aiming to increase the overall duration of the workout as you progress. This workout is time-efficient and can easily be adapted to fit your fitness level or preferences.
Pilates Exercises
Roll Up
The roll-up is a Pilates exercise that targets the muscles in your core, particularly your abdominals. Start by lying flat on your back with your legs extended and your arms reaching overhead. Inhale as you engage your core and slowly lift your head, neck, and shoulders off the ground, sequentially curling up one vertebra at a time. Exhale as you continue curling up and reach for your toes, lengthening your spine. Inhale to hold this position, then exhale as you reverse the movement, rolling back down to the starting position with control. Repeat for several repetitions, focusing on engaging your core and maintaining a slow and controlled pace.
Leg Circles
Leg circles are a Pilates exercise that targets your abdominal muscles, hip muscles, and leg muscles. Lie flat on your back with your legs extended and your arms by your sides. Engage your core and lift one leg off the ground, pointing your toes towards the ceiling. Make small circles in the air with your leg, focusing on maintaining control and engaging your abdominal muscles to stabilize your body. After several circles in one direction, switch to the opposite direction. Repeat the exercise on the other leg, alternating between legs for a set number of repetitions.
Swan Dive
The swan dive exercise is a Pilates exercise that strengthens your back muscles, improves posture, and increases spinal flexibility. Start by lying face down on the ground with your arms extended in front of you and your legs extended behind you. Engage your core and lift your upper body, arms, and legs off the ground, simultaneously arching your spine and reaching your arms forward. Keep your gaze towards the ground to protect your neck. Hold this position for a moment, then slowly lower your body back down to the starting position with control. Repeat for several repetitions, focusing on maintaining a smooth and fluid motion.
Teaser
The teaser is an advanced Pilates exercise that targets your abdominal muscles, hip flexors, and back muscles. Start by lying flat on your back with your arms reaching overhead and your legs extended. Inhale as you engage your core and simultaneously lift your chest, shoulders, and legs off the ground, curling your body into a “V” shape. Exhale as you balance in this position, keeping your core engaged and your legs lifted. Inhale to slowly lower your body back down to the starting position, one vertebra at a time. Repeat for several repetitions, focusing on maintaining control and engaging your core throughout the exercise.
Side Bend
The side bend is a Pilates exercise that targets the muscles along the sides of your torso, including your obliques and latissimus dorsi muscles. Start by sitting on the ground with your legs extended to one side and your arm reaching overhead in the opposite direction. Inhale as you engage your core and lift your arm to reach towards the ceiling, creating a side bend in your torso. Exhale as you slowly return to the starting position, focusing on lengthening your spine and maintaining a smooth and controlled movement. Repeat the exercise on the other side, alternating between sides for a set number of repetitions.
Yoga-inspired Moves
Supine Twist
The supine twist is a yoga-inspired stretch that targets the muscles in your back, hips, and spine. Lie on your back with your legs extended and your arms out to the sides, forming a “T” shape. Bend your right knee and cross it over your left leg, allowing your right knee to fall towards the left side of your body. Turn your head to the right, gazing towards your right fingertips. Take slow, deep breaths as you relax into the twist, feeling a gentle stretch in your back and hips. Hold this position for a few breaths, then repeat on the other side.
Downward Dog
Downward dog is a yoga pose that stretches and strengthens multiple muscle groups, including your shoulders, hamstrings, calves, and wrists. Start on your hands and knees, with your hands slightly in front of your shoulders and your knees directly below your hips. Spread your fingers wide and tuck your toes under. Engage your core and lift your knees off the ground, pressing your hips up towards the ceiling. Straighten your legs as much as you can while keeping your heels on or hovering slightly above the ground. Relax your head and neck, gazing towards your feet. Hold this pose for a few breaths, focusing on elongating your spine and strengthening your upper body.
Warrior Pose
Warrior pose is a powerful yoga pose that strengthens your legs and increases stability. Begin in a standing position with your feet hip-width apart. Step your right foot back, keeping your toes pointing towards the side of the mat. Bend your left knee, ensuring that it stays directly above your ankle and does not extend past your toes. Extend your arms out to the sides, parallel to the ground, with your palms facing down. Relax your shoulders and gaze over your front fingers. Hold this pose for a few breaths, feeling the strength and stability in your legs. Repeat on the other side.
Tree Pose
Tree pose is a balancing yoga pose that improves stability and focuses your mind. Start in a standing position with your feet together. Shift your weight onto your left foot and lift your right foot off the ground. Place the sole of your right foot against your inner left thigh, avoiding placing it directly on your knee joint. Bring your hands to your heart center or extend them overhead, reaching towards the ceiling. Engage your core and find a focal point to help you maintain balance. Hold this pose for several breaths, then switch sides.
Boat Pose
Boat pose is a challenging yoga pose that strengthens your core, hip flexors, and leg muscles. Begin by sitting on the ground with your legs extended in front of you. Engage your core and lean back slightly, balancing on your sit bones. Lift your feet off the ground, keeping your legs straight and parallel to the ground. Extend your arms forward, palms facing each other. Maintain a long spine and balance on your sit bones, avoiding rounding your back. Hold this pose for several breaths, focusing on engaging your core and staying balanced. If necessary, you can bend your knees or place your hands behind your thighs for support.
