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)

• Start in wide stance, holding foam roller horizontally end to end in front of body.
• Move arms overhead and down to thighs, using full range of motion (1 minute).
• As arms go up and above head, allow back to extend and chest to open.
• Lower arms and slightly round back on downward movement, moving spine naturally.
• Transition to lateral movement, keeping legs wide, and for about 30 seconds sweep arms side to side while rotating trunk. Allow heels to come off floor naturally and flow with full–body rotation to each side.
• Vary arms by going low on one side, dropping below knee, and high above head on opposite side. Add dynamism with functional arm patterns such as figure eights, lunges, squats and pliés.

Here's a sample warm–up lunge combination:

• Do rear pulsing lunge for 8 counts (right), with arms making big figure eights with foam roller.
• Squat 2⨯ (8 counts), tapping foam roller on floor in front of feet. Reach overhead as you stand.
• Repeat pulsing lunges, left side.

Work Phase (∿45 minutes)
Low Plank (7 minutes)

• Place elbows on foam roller, shoulders directly above, legs extended on floor, body in slightly diagonal alignment.
• Keep abdominals pulled in and up; do not arch back.

Leg Circles (2 minutes)

• Lift one leg off floor and make big, slow circles, never putting foot down; reverse direction (1 minute).
• Repeat leg circles, opposite side (1 minute).

Low Plank/Dynamic Legs (1 minute)

• Do jumping jacks, marches, leg lifts or other leg variations to increase cardio and challenge coordination.

All–Fours Plank (4 minutes)

• Place knees on foam roller, toes off floor, both hands on floor in front of foam roller.
• Lift one arm to shoulder level while simultaneously lifting opposite leg to hip level (1 minute).
• Hold same arm and opposing leg out for 1 full minute. Keep hand, hip and foot on same level without arching back.
• Repeat both exercises on opposite side for 1 minute each.

Abdominals on Roller (5 minutes)

• Sit with buttocks on front third of roller, legs shoulder–distance apart or more, feet on floor.
• Secure hands behind hamstrings, pelvis in slight posterior tilt.
• Without arching back, close rib cage and contract abdominals. Movement is minimal; the more parallel to ground the torso is, the more difficult this becomes. However, place no stress on back!
• Vary arm positions: behind hamstrings, at ears, across chest, etc.

Horizontal High Plank (4 minutes)

• Place hands shoulder–distance apart on roller.
• Body has clean, diagonal line; do not arch back.
• Do lateral toe taps, mountain climbers (speed variations), rotation work, traveling foot work or dynamic deep alternating lunges to both ends of roller (see picture).

Abdominal Roll–Out (4 minutes)

• Start on knees, fingertips on roller, arms fully extended, hips over knees.
• Roll out onto forearms, elbows in front of shoulder, body extended.
• Roll right up to elbows, then contract and roll back up to starting position.
• The more elongated and parallel to the floor the torso is, the more difficult the exercise becomes.
• Move body slowly and do not arch back. Add isometric hold in fully extended position for challenge.

Cool–Down (8 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.
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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+.