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Windsurf Fit

00:00 1st October 2011 by Boardseeker
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Windsurf Fit

This week:

“Loose the love handles!”

This month, windsurfing instructor and fitness coach, Glenn Ward takes us through some exercises to improve your core stability and balance.

Firstly, I hope everyone is standing a little straighter this month? The core is the key muscle group that will help improve your moves, through strength, balance and your muscle memory. Maybe this winter is a good time to lose that spare tyre that sits on top of your harness?

Back Raises

First exercise: the plank. This is ideal for tightening and toning all of your abdominal muscles, which helps you do anything from laying the rig down in your gybes to more spinney forwards.

You can do this anywhere but for comfort throw down a boardbag. 

  • Get on your boardbag in the press-up position
  • Place your elbows on the floor under your shoulders
  • Keep your spine and legs straight and in line, balance on your tiptoes

Reps: Hold this position for about 20 seconds completing 3 sets.

Remember to breathe and hold your abs tight, almost like you’re about to cough.

Tip: For a more all-round workout, you can perform this on each side in the same manner. As it gets easier remember to always push yourself so you don’t plateau. Increase the length of time or add a weight.

Jacknife

This is one of the best ways to improve your float when jumping. You are training your body to tuck and release effectively.

  • Grab yourself a swiss ball (they are pretty cheap and ideal for lots of core exercises)
  • Place your ankles on top of the ball, legs extended
  • Place your hands on the floor in the press-up position.
  • Breathe out and roll the ball in towards your chest, breathe in and return.

Tip: Try to hold the forwards position for a bit to simulate your mid-air tuck.

 

Reverse Curl

Lets go for something a bit more technical than a standard sit up.

  • Lie on your back
  • Put your feet in the air with legs at a right angle to your spine
  • Raise up until your spine leaves the floor touching your toes with finger tips.

Reps: Work to 3 sets of 12, when this gets too easy add weight, always working to your maximum otherwise you are not achieving

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