The humble plank is one of the most basic foundational exercises for improving core stability and should be included in every surfers training program in one form or another.
Planks help train your trunk to resist extension (and lateral flexion & rotation for side planks) which is important so you can hold your body stable when forces act on it during a surf. It also helps protect your lower back and also transfer force through your body efficiently.
However just because planks are basic, doesn't mean they have to be easy!
There are heaps of variations to make the plank more challenging. You just have to get creative.
Here is a list of planks to try out...
- Swiss Ball Plank
- Feet Elevated Swiss Ball Plank
- Up Down Plank (elbows to hands and back again)
- BOSU Plank
- Swiss Ball Plank with Rollouts
- Single Arm BOSU Plank
- Single Leg Single Arm Plank
- Swiss Ball Side Plank
- Side Plank with Rotations
- Side Plank with Band Row
- Side Plank Transfer
- BOSU Up Down Plank
- Swiss Ball Up Down Plank
- Swiss Ball Plank with Arm Circles
I could go on, but I think you get the idea :)
You can make an exercise harder by changing the equipment, adding different movements, increasing the resistance or time, making the movement more complex or even decreasing rest periods between exercises.
So don't get too comfortable with your workout, you always need to be mixing things up and challenging your body.
Luckily, if you can't be bothered thinking of new exercise variations, I can do it for you. Just download Total Surfing Fitness - Functional Training for Surfers and there will be plenty of exercises to help you improve your fitness for surfing.
Train Smart and Surf Hard this holiday season!
Cheers,
