5-Day Core Challenge

It’s all in the core when it comes to surfing! Paddling, popping up, riding the wave and even just sitting out in the line up waiting for the next good wave, your core is #1. Every surfer needs a strong core to stay stable on their board. I have come up with a 5-day Core Challenge for all you surfers out there who want to up their game in and out of the water.

Rememberyou don’t need to be a surfer to try these moves!

What you need:

  • Stability Ball
  • Yoga Mat (optional)

Core Challenge | Lovesurf Blog

 

Core Challenge | Lovesurf Blog

Core Challenge | Lovesurf Blog

Day 1: Day one you will be doing some fundamental moves to activate and isolate your core. You will be holding each of these exercises until failure, so push through it! Your core should be burning! *Hold all these exercises for as long as possible, repeat all exercises 3-4 times*

Core Challenge | Lovesurf Blog

Core Challenge | Lovesurf Blog

Move 1: Hallow back

Pick your feet off the ground like shown and try to get your shoulder blades slightly off the ground with your hands above your head, make sure you are breathing and squeezing your core tight; hold until failure.

Core Challenge | Lovesurf Blog

Core Challenge | Lovesurf Blog

Move 2: Plank

Get into a push up position with your hands in line with your shoulders. Tuck your hips under squeeze your glutes, tighten the core. EVERYTHING should be tight! If someone were to come over and push you over, you shouldn’t fall over. Hold for as long as possible.

Core Challenge | Lovesurf Blog

Core Challenge | Lovesurf Blog

Move 3: Side plank

Rest on your forearms as shown in the photo and stagger your legs to stabilize your self. The closer your legs are the more difficult it will be. Hold for as long as possible.

Core Challenge | Lovesurf Blog

Core Challenge | Lovesurf Blog

Move 4: Superman Holds

Lay belly down with your arm extended out over your head. Raise both your arms and legs overhead and squeeze your glutes. Hold for as long as possible.

Core Challenge | Lovesurf Blog

Core Challenge | Lovesurf Blog

Day 2: Today you will be doing a series of exercises in the plank position. *Repeat each exercise 5 times, with 20 reps per exercise*

Core Challenge | Lovesurf Blog

Core Challenge | Lovesurf Blog

Move 1: Plank with Alternating Arm/Leg Holds 

Get into the plank position, extend both your arm and alternate leg out and off the ground as shown in picture. Hold each pose for about 5 seconds, lower both your arm/leg and repeat with other side.

Core Challenge | Lovesurf Blog

Core Challenge | Lovesurf Blog

Move 2: Plank with Foot Touch Through

Get into plank position, bring one leg through the other leg as shown in picture.

Core Challenge | Lovesurf Blog

Core Challenge | Lovesurf Blog

Move 3: Mountain climber Holds 

Get into plank position, bring one knee into your knee and hold for about 10 seconds, get back into plank position and repeat with opposite leg.

Core Challenge | Lovesurf Blog

Core Challenge | Lovesurf Blog

Move 4: Dynamic Planks

Get into plank position on your forearms, then drive your hips to the ceiling so head points downwards, forming an upside down V with your body.

Core Challenge | Lovesurf Blog

Core Challenge | Lovesurf Blog

Day 3: Break out your stability ball! This workout will be utilizing the stability ball in every single exercise. *Repeat this 4 times, with 10-15 reps per exercise*

Core Challenge | Lovesurf Blog

Core Challenge | Lovesurf Blog

Move 1: Stability Ball Pike Ups

Place your feet on stability ball and get into plank position. Find your balance and lift your hips to the ceiling bringing the ball in to form a V with your body.

Core Challenge | Lovesurf Blog

Core Challenge | Lovesurf Blog

Move 2: Stability Ball Kick Backs 

Place your feet on stability ball and get into plank position. Find your balance and bring both knees into your chest and then back out into the plank position.

Core Challenge | Lovesurf Blog

Core Challenge | Lovesurf Blog

Move 3: Stability Ball Ab Roll Outs

Get on your knees with forearms on stability ball as shown in photo, roll the ball out in front of you to get your back as straight as possible. Make sure you aren’t sinking into your lower back. If you can’t get all the way straight, its fine!

Core Challenge | Lovesurf Blog

Core Challenge | Lovesurf Blog

Move 4: Stability Ball A.J’s

Get into plank position on stability ball, find your balance and then begin. The only difference from the kick backs is that you are going to bring your knees out to the side, working your obliques. Roll the ball in and direct your knees into your elbows.

Core Challenge | Lovesurf Blog

Core Challenge | Lovesurf Blog

Day 4: You will be given only three movements for this workout. The catch….I want you to go as fast as you can possibly go! *Repeat each exercise 4 times with 25 reps for each exercise, go as fast as you can and take breaks only when you really need to! But then get right back into it!*

Core Challenge | Lovesurf Blog

Core Challenge | Lovesurf Blog

Move 1: Alternating Supermans

Lay on your stomach, raising both arm and leg from opposite side. Make sure you are squeezing your glutes and lower back. Go as fast as possible

Core Challenge | Lovesurf Blog

Core Challenge | Lovesurf Blog

Move 2: Mountain Climbers

Remember on day two I had you do mountain climber holds? Same thing, but with out the holds. I want you to go as fast as possible moving your knees up to your chest and back out.

Core Challenge | Lovesurf Blog

Core Challenge | Lovesurf Blog

Move 3: High/Low Plank on Stability Ball 

Get into the high plank position on stability ball, where your hands are on the ground. From there you will take one hand at a time and go down on your forearms to get into a plank. Go up and down at a moderate pace. It’s challenging!

Core Challenge | Lovesurf Blog

Core Challenge | Lovesurf Blog

Day 5: Yay! Last day, time to tie it all together. * 4 rounds per exercise

Core Challenge | Lovesurf Blog

Core Challenge | Lovesurf Blog

Move 1: Stability Ball Plank with Lateral Touches 

Get into plank position on stability ball. All you are going to do is keep one foot on the ball and bring your other foot out to the side to touch the ground right next to the ball. Repeat with opposite foot. Repeat 15 times.

Core Challenge | Lovesurf Blog

Core Challenge | Lovesurf Blog

Move 2: Stability Ball Kick Back and Pike Up Combo

You are going to take what you have learned from Day 3’s exercise and all you are going to do is get into plank position on stability ball, perform stability ball kick back and go right into the pike up, that equals 1 rep. Repeat 10-15 times.

Core Challenge | Lovesurf Blog

Core Challenge | Lovesurf Blog

Move 3: Dynamic Bridges 

Get into plank position on your forearms, then drive your hips to the ceiling so head points downwards, forming an upside down V with your body. Repeat 30 times.

Core Challenge | Lovesurf Blog

Core Challenge | Lovesurf Blog

Move 4: Supermans

Lay belly down with your arm extended out over your head. Raise both your arms and legs overhead and squeeze your glutes, come back down and repeat 25 times.

Core Challenge | Lovesurf Blog

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Please comment below and tell me how you liked the LoveSurf Core Challenge and email me at [email protected] for more info on how you can start training with me one – on – one!

xoxo,

       Quinn 

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5-Day Core Challenge was originally published on Love+Surf Magazine

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