Barre and Pilates for Surfing
Get summer fit with Cat Fawcett.
Owner of Barreology, dancer, surfer.
Barre and Pilates exercises are great to add into your land-based training routines. These workouts are low impact and a great way to isolate certain muscle groups to build strength and flexibility. Below are some exercises that will help you build strength, improve flexibility, agility and help with endurance.
Tips:
You should feel a burn in your muscles during these sets, if you want more repeat the reps 2-3 times. Fight through the urge to stop as this is when your muscles are exhausted, and you gain the most. Use a yoga mat or soft ground. You can add 1kg weights to your arm exercises if you want.
CORE STRENGTH
We all hear how a strong core is important for day-to-day life, but it is also super important for surfing. The core wraps around your entire torso including muscles in your side and back. Having a strong core will help prevent injury and help you surf with more precision and power.
Toe taps : 8-16 reps
Lie on your back with your knees bent hip width a part. Breathing in to begin, breathe out and lift your legs one at a time to tabletop. Push your belly button down through the mat so you create a flat back on the floor. Point your toes and take one foot down to tap the floor with your toes then back to tabletop, repeat other side. If you want more tap both toes at the same time.
Hand to Ankle reach : 8-12 each side
Staying flat on the mat lengthen both legs long, make a cradle with your hands and place them behind your head where your hairline starts. Elbows are wide and your head heavy in your arms. Breathing in to begin, as you breathe out lengthen your left leg up to the sky and lift your head and shoulders up to abdominal crunch aiming your right hand to your left ankle. Then carefully lower down with control. Repeat one side for 8 then swap sides.
Modification: bend elbow to knee instead of keeping limbs long.
Twists : 8-16 times
Sit with your knees bent hip width apart, feet flexed and heels on the floor. Hold your arms in a prayer position in front of you, roll your torso back until you feel your abs fire up and rest on your sit bones. Keeping your abs engaged twist to the left, then back to centre, twist to your right side.
Modifications: lift both feet to the sky for a more advanced twist.
Tips:
Trying to keep your core engaged throughout the exercise and remembering to breath. When lying flat on the ground push your belly button through to the mat to feel your whole spine supported on the floor.
HIP MOBILITY
Hip opening exercises are great for surfers, we need to keep our hips supple and mobile to be able to go from prone to pop up and to move on the wave with ease. Try these moves pre or post surf or add them into your daily movement regime.
2nd plie to lunge : 8-12 Reps
Standing with your feet wide (2nd position), left foot at 10 o clock and right at 2 o’clock. Hands on your hips or lifted to the side. Bend both knees into a plié and track the knees over your toes, go as low as you can and then straighten up clenching your glutes. Repeat 8-12 times. Standing again feet wide take the plié position and then rotate to one side and find a lunge, aim your back knee to the ground then turn back to 2nd plié. Repeat on one side for 8 then change sides. If you want more burn pulse to finish either in lunge or 2nd plié.
Tips:
Keep your pelvis in neutral and your shoulders, ribs and hips stacked as you move through these exercises. Keep your knees tracked over your toes whenever you bend, if you find your knees don’t track with your feet turned out just bring the angle in a little. Point your tail bone down to the ground when you plié/bend so you are not sticking your bottom out. Pull your shoulders down away from your ears and pull your belly button in towards your spine.
SHOULDERS AND UPPER BODY STRENGTH
We all want that fast pop up and enduring paddle fitness! Having strong and mobile shoulders are key to this. Really working on strengthening your arms and upper body will help support your surf journey from paddle fitness and endurance to the ease of pushing up onto your feet.
Arm and Shoulder Press Series : 8-12 Reps
Try these exercises with 1-2kg weights or you can use two cans of beans or no weights at all. Stand with feet hip width a part, pull your belly button to spine. Lift both arms to the side
Bend into a right angle keeping your elbows in line with your shoulders. Bring your elbows in front of your shoulders then take them out again.
Holding arms at the right angle, take one arm overhead then back to right angle.
Holding the right angle pull your elbows down to your waist then back to start position.
Tips:
Keep your core engaged by pulling your belly button in towards your spine.
Keep shoulders down away from your ears.
Slightly tuck you chin towards your chest to elongate the back of your neck.
Well done, I hope you felt some burn and try to continue these exercises when you can. Have fun and I’ll see you out on the waves.
Cat is a professionally trained ballet dancer, owner of barreology (with barre classes in Auckland and online) and surfs with her family.
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