A foam roller can help paddlers get a well-rounded workout.
While many classes include only a small section that focuses on the core, this workout is all about the core! These exercises work a variety of muscles, from hips to shoulders, and much more. Although the foam roller is traditionally used for myofascial release, it's also an amazing functional tool with many other uses. Choose it to create combinations that weave balance, strength and flexibility.
Class Details: Core and More!
TOTAL TIME: approximately 55 minutes
FORMAT: creative core strength
GOAL/EMPHASIS: to perform a series of exercises that engage the core, using the foam roller to increase intensity, add a balance challenge, diversify positioning and add support
EQUIPMENT NEEDED: foam rollers (36 inches)
MUSIC: a variety of music with beats per minute in the same range as a typical sculpt class, between 128 and 135 bpm
Warm–Up (8—10 minutes)
Low Plank (7 minutes)
Supine Negative Abdominals (5 minutes)
Horizontal High Plank (4 minutes)
To end class on a high note, simply choose your favorite myofascial–release rolling exercises to stretch and relax the entire body.
About the AuthorAileen Sheron IDEA Author/PresenterAileen Sheron is a 30-year veteran of the fitness industry. An IDEA member and presenter for over 15 years, she is an entrepreneur with multiple videos, fitness products and articles to her credit.
The stand up paddle board leash is a crucial part of everyone’s SUP kit. For a SUP paddler of any level, on any body of water, it can quite literally mean the difference between life or death… Let that sink in… Sorry, bad choice of words! Mull that over for a minute.
If the paddling conditions change on you, or if you are tired, lost and/or far from shore, in a current, the leash will keep your board tethered to you. Your board gives you floatation and a chance to stay alive. Without a leash, even in a light breeze or small waves or current, your board will drift out of your reach in a matter seconds.
If you’re a surfer, your board’s floatation can also give you a little breather before head pounding sets hold you down.
Even if you lose your paddle, it’ll float. Stay tethered to the SUP board, it is much more important to your safety. You can fetch the paddle when you’re back on the board.
The 2 reasons to wear a SUP leash are:
1. It is safer for you. Tethered to lifesaving floatation device in case of an emergency.
2. It is safer for other water users. It keeps the board tethered to you and not drifting, floating, bouncing uncontrollably through the surf, around the lake, down the river, near the shore. SUP boards are big and can be dangerous to others in the water when not under control.
Now you just need to work out which kind of SUP leash is right for you. Read Green Water Sports SUP leash guide here.
About the author: Julian Kidd
I have been an avid stand up paddle boarder since 2009. I retired from professional kiteboarding to focus on SUP. Green Water Sports grew from this love of all things SUP. As well as being a keen paddle boarder, I'm a hockey fan, football fan, closet petrol head, web tinkerer, husband and father. Follow Julian on Google+.