SUP Workout: 13 Paddle Board Exercises at Home

Starting stand up paddle boarding is a great way to enjoy beautiful water views and get a full-body workout. SUP workout strengthens your body from your feet to your arms as you paddle through calm lakes or ocean waves. Sometimes, you can't get to the water, but you can still do SUP exercises at home to prepare for your next paddle. In this guide, we'll cover at-home exercises to improve your core strength, balance, and endurance to equip you for any SUP challenge. Whether you're new to paddle boarding or have lots of experience, these exercises are perfect for staying fit and improving your paddle boarding skills until your next time on the water.

1. Paddle Squats

Paddle squats are a basic but effective paddle board exercise. Stand with feet shoulder-width apart, simulating holding a paddle overhead. Squat deeply while keeping your back straight, engaging your quads, hamstrings, glutes, and calves, as well as your upper back by holding the "paddle" in place. You can enhance the difficulty level by making the squats in a lowered position for an extra 1-2 seconds in each session.

2. Jumping Lunges

Jumping lunges add a bit of a challenge to your paddle board workout. They're great for improving your leg power and your ability to stay balanced on a moving board. Start in a lunge, jump up to switch legs, and land in a lunge with the other leg forward. It helps to build muscle but also gets you better at making quick balance adjustments, just like you would on a paddle board.

3. Plank Walkouts

From a standing position, bend at the waist and walk your hands out to a plank position. Walk your hands back and return to standing. This movement targets a wide range of muscles, making plank walkouts ideal for improving your core strength, flexibility, and stability.

Moreover, plank walkouts help to increase flexibility in the hamstrings and lower back, areas that can become tight from paddle boarding.

4. Press Ups

Press ups are perfect for a stand up paddle board workout because they work the chest, shoulders, and triceps – all muscles you use a lot when paddling. Doing press ups, where you start in a plank and then lower and raise your body, helps you paddle longer and stay stable on your board.

5. Plank T Rotations

Adding plank T rotations to your SUP workout routine makes your core and shoulders stronger. You do this by starting in a plank, then turning to the side and lifting one arm up to the sky, making a 'T' shape. A stronger core and shoulders mean you can balance better on your paddle board and keep paddling without getting tired.

6. Kick Throughs

Kick throughs add some fun and challenge to SUP workout exercises. They make you more flexible, strengthen your core, and improve how well you coordinate your movements. You start on all fours, then kick one leg under your body to the other side, which helps with the kind of quick, agile moves you need on a paddle board, making you more stable and in control.

7. Side Lunges

Side lunges are great for anyone's paddle board workout, helping you work on your legs and core—important for staying balanced on your board. You step wide to one side, bend that knee while keeping the other leg straight, and then push back up.

Doing side lunges means you're practicing moving side to side, like adjusting your stance on a paddle board, making it easier to keep your balance on the water.

8. SUPerman Plank

The SUPerman Plank is a fun twist on your paddle board exercise routine, aiming to improve balance and core strength. You start in a plank, then lift one arm and the opposite leg, just like flying. This move trains your body to stay stable and strong, much like keeping your balance on a moving paddle board.

9. Burpees

Burpees bring energy to your paddle board workout, working out your whole body and boosting your heart rate. You jump up, squat down, kick your feet out into a plank, do a push-up, and then jump back up. They're great for building the kind of strength and stamina you need for paddle boarding, helping you paddle stronger and stay on your board longer.

10. Chop Exercise and Lift Exercise

These two exercises for improving strength, coordination, and overall fitness are called the Chop Exercise and Lift Exercise. We'll provide insights on how to perform them correctly, their benefits, and variations to keep your workouts fresh and effective.

10.1. Chop Exercise

The Chop Exercise mirrors the forward stroke in paddle boarding, focusing on core rotational power and balance. It targets your abdominals, obliques, glutes, and leg muscles.

1. Set Up: Tie a resistance band to something solid and sturdy above shoulder height.
2. Get Ready: Stand next to where the band is tied, reach up with both hands to grab the band, and bend your knees a bit.
3. Do It: Pull the band down across your body, turning your upper body. Keep your arms straight and let your stomach and back muscles do most of the work.
4. Repeat: Do this move 15 times, switch sides, and do it again.
5. Rest and Adjust: Rest for a bit if you need to, and make the exercise harder or easier by changing how tight the band is.

10.2. Lift Exercise

The Lift Exercise, or the "reverse chop," is like doing a paddle stroke backwards. It's great for improving your balance and making your core muscles stronger, especially the muscles in your stomach, sides, backside, and upper legs.

1. Set Up: Tie a resistance band low down, near the ground.
2. Get Ready: Stand sideways to the band, hold onto it with tension, ready to pull.
3. Do It: Lift the band up and across your body, turning your upper body and straightening one leg as you go.
4. Repeat: Do 20 lifts, switch sides, and do 20 more.
5. Keep It Even: Try to keep the pull smooth and adjust the band to make sure it's just right for your strength.

11. Hip Clock Exercise

The Hip Clock Exercise is a simple yet effective part of any SUP workout or paddle board exercise plan. It focuses on making your glutes and hamstrings stronger and improving your balance, which helps you stay up longer on your paddle board.

1. Start Position: Stand on your left leg with a slight bend in the knee, keeping your back straight and your weight centered.
2. Movement: Pretend you're standing in the middle of a clock. Lift and stretch your right leg forward to point to 12 o’clock.
3. Return: Bring your leg back to the starting position.
4. Directional Moves: Continue by reaching 3, 6, and 9 o’clock with your leg. Keep your balance steady, and don't let your hips sway.
5. Switch Sides: Repeat the exercise on your right leg, completing 5 to 8 sets for each leg.

Helpful Tips: Make sure your hips are steady. If you're wobbling, just make smaller moves. This exercise is great for anyone doing a SUP workout, paddle board workout, or paddle board exercise, as it builds up the important muscles and balance you need for paddle boarding.

12. Swiss Ball Exercises

Swiss ball exercises are an excellent addition to any stand up paddle board workout, and a fun and challenging way to improve core strength, balance, and upper body power.

12.1. Swiss Ball Pike

For paddlers looking to strengthen their core and shoulders, the Swiss Ball Pike is ideal. You'll start with your feet on the ball and hands on the ground, then lift your hips up to form a V shape, which helps prepare your shoulders and core for the demands of paddling.

12.2. Swiss Ball Tuck Through

The Swiss Ball Tuck Through focuses on core and upper body strength. With your hands on the ground and feet on the ball, you'll pull the ball towards your hands, tucking your knees in. It's great for building the agility needed for quick turns on your paddle board.

12.3. Swiss Ball Lateral Raises

Doing lateral raises with a Swiss ball targets the muscles in your shoulders and back. This exercise, whether done sitting or kneeling on the ball, is great for building upper body strength that supports longer and more efficient paddling sessions.

12.4. Swiss Ball Resistance Paddles

Mirroring the action of paddling with a resistance band while balancing on a Swiss ball adds a realistic element to your workout. This exercise enhances core stability and lower body strength, making it easier to maintain balance on your paddle board.

Adding these Swiss ball exercises to your stand up paddle board workout or paddle boarding workout routine can lead to better performance on the water. They target key areas needed for effective paddling, helping you enjoy a more stable and powerful paddle boarding experience.

13. Bosu Ball Exercises

Bosu Ball routines are a dynamic addition to SUP workout, paddle board exercise, and stand up paddle board exercise, focusing on the weighted paddle, deadlifts, and one-leg balance drills. The instability introduced by the Bosu Ball forces the engagement of core muscles, improving balance and strength for paddle boarding.

13.1. Bosu Ball Weighted Paddle

The Weighted Paddle exercise on a Bosu Ball mimics a paddling motion with added resistance, ideal for building upper body strength. Holding weights to mimic a paddle, you perform paddling motions while balancing on the Bosu Ball. This exercise targets your shoulders, arms, and core, improving your paddling power and endurance on the water.

13.2. Bosu Ball Deadlifts

Performing deadlifts on a Bosu Ball adds an extra layer of balance challenge, emphasizing lower body and core stability. Begin with lighter weights to focus on maintaining balance, and strengthening the hamstrings, glutes, and lower back, all of which contribute to a stronger paddle boarding stance.

Advanced Tip: For paddlers with strong balance, try performing deadlifts on a balance board for an extra challenge. This advanced move can help prevent you from injury because it requires meticulous form to enhance your stability and strength for SUP activities.

13.3. Bosu Ball One Leg

Balancing on one leg atop a Bosu Ball targets stability and core strength, closely mirroring the balance skills needed for paddle boarding. Engage your core and lower body to stay upright, enhancing your ability to stand firm on your paddle board through choppy conditions.

Adding Bosu Ball exercises to your SUP workout or paddle board exercise plan significantly benefits balance, core stability, and muscle strength, preparing you for better performance on the water.

Ready to take your paddle board workout to the next level? Discover how many calories you can burn while paddle boarding in our comprehensive article!

3 Ways to Get Fit on Your Paddle Board

Exploring different ways to stay active and fit on your paddle board not only diversifies your SUP workout routine but also maximizes the benefits of your time on the water. Here are three dynamic paddle board exercises that promise to boost your fitness through a blend of balance, endurance, and strength training.

1. SUP Yoga

SUP Yoga has rapidly gained popularity, blending the calming practice of yoga with the dynamic challenge of balancing on a yoga paddle board. Performing yoga on a paddle board introduces an extra layer of difficulty compared to traditional studio yoga, as it engages more muscles to maintain balance.

The right board, designed with enhanced stability and plenty of deck space, makes all the difference in successfully executing yoga poses. Practitioners particularly enjoy SUP yoga for its ability to connect them with nature, bringing a sense of peace and serenity that enhances the workout beyond the confines of a studio. Ideal for yoga fans looking for a refreshing change, SUP yoga enriches your paddle board workout with its unique combination of fitness and mindfulness.

2. SUP Touring

Long-distance paddle boarding is an effective way to get a great upper body workout, different from what you might do in the gym. It works out your back, shoulders, arms, and abs, giving you a solid paddle board workout. If you're into longer trips on the water, try using a touring paddle board or a racing stand up paddle board.

Touring paddle boards are made to move fast and go far, perfect for a lengthy paddle board exercise session. Paddling for 40 minutes or more can give you a really good workout, making sure both arms get plenty of action. To make your workout even better, try doing pushups on your board, which helps strengthen your chest muscles and make your paddle boarding workout even more complete.

3. SUP Surfing

SUP surfing offers a unique and engaging way to get a stand up paddle board workout. Unlike traditional surfing, paddle surfing is simpler since you start off standing on the board with an easier way to catch waves. The activity provides an excellent stand up paddle board workout, especially for the upper body, due to the extensive paddling involved in wave catching. After a long session of paddle surfing, you'll feel a significant workout effect.

Paddle surfing is not only a top choice for exercise on a paddle board but also adds fun to the fitness routine. For beginners or those curious about paddle board surfing, our SUP surfing article offers thorough details and guidance.

SUP Workout with iROCKER Paddle Board

Dive into the exhilarating world of SUP workout with iROCKER paddle boards, where fitness meets adventure. iROCKER is renowned for making boards that blend stability with agility. With their cutting-edge designs, the boards suit both beginners and experienced paddlers. Get ready for a workout that strengthens your core and boosts your heart rate, all while the beauty of the water surrounds you. Let iROCKER paddle boards turn your fitness routine into an exciting and energetic sport.