Get Paddlefit with Susanne Lier – Core Training & Balance

30th April 2014

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Hi, I'm Susanne Lier, founder of Paddlefit and TotalSUP's ambassador in Switzerland ! Today I am going to show you how you can strengthen your back and get a powerful core with an opposite leg and arm lift which you can perform on your board while you are on the water. So take a few minutes to train your back, abs, buttock muscles and your balance in one simple exercise. Try it out and let us know the benefits you felt.

Basic position
 -Your knees are parallel and in the center of the board
– Place your hands and forearms underneath your shoulders
–  Maintain a flat back and do not allow your hip to sag down the board
–  Your abs are pulled and hold inside

Description
–  Lift up first the right arm and then your left leg 
–  Your leg and your arm are straight
–  All muscles are tighten and your foot is flex, hold the position and try to keep the balance
– Come back in the initial position before starting again the exercise with the left arm and the right leg 
– Change slowly between both sides
– Look down on your board to relax your neck ! 

Repeat
Min 3 x each side

Breathing
Normal rhythm

Attention
All muscles are tight
Arms, legs and feet straight
You look down on your board
It’s easier if you lift up first your leg and then your arm
Don’t push your leg to high, leave it at the same level of your back

Benefits
Complete and strong body workout and balance training
 

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