What are beginning core exercises for wakeboarding?


Wakeboarding is constantly challenging your balance so besides the exercises described in the previous answer (the plank and bridge) by NASM, I suggest taking just about any weight lifting exercise and perform it either single legged or single armed. This throws off your center of gravity which forces the core to stabilize more and challenges your balance.

There are things you can stand on to challenge the core such as a wobble boards or discs. A stability ball is also very beneficial in working the core muscles. Anything to create instability will force those inner core muscles to work harder to stabilize the body.

Experiment and have fun, but always use good form, technique and posture.



Examples of basic core exercises for wakeboarding include the two-leg floor bridge and prone-iso abs, or plank. The core is the center of the body and where all human movement begins. It is important to have a strong core because it provides stability and force control necessary during wakeboarding. The basic core exercises involve little movement of the spine and hips. They are designed to work on building core muscle endurance and to teach you how to activate the core muscles. To activate the core muscles, use the drawing-in movement and bracing. Drawing-in is bringing the belly button in toward the spine or sucking in the stomach. Bracing is contracting the abs, lower back, and butt muscles at the same time. Both of these movements are important for core stabilization and the basic core exercises will prepare you for more advanced core exercises. To perform the two-leg bridge, lie on your back with the knees bent and feet flat on the ground about hip-width apart. Start the movement by pushing through the heels and driving the hips up in the air; hold at the top and then slowly return to the ground. To perform the prone-iso abs, or plank, lie on your stomach with the elbows under the shoulders and the forearms on the ground. Lift your body up until you are in a flat back position, hold and then return to the ground. Perform 1-2 sets of 15 repetitions of each exercise, holding at the top position for 2 seconds and using a slow tempo. To progress the exercises and make them harder, you can perform single-leg versions or hold for longer time at top.

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