Stand Up Paddleboard Preparation!

Are you itching to get your Stand Up Paddleboard out on the water?  Me too!!!!!  I was in FL earlier this month getting Instructor and Master Trained, so I can share my love of Paddleboarding with others.  After 3 days out on the water (and who could ask for a better trip with dolphins with us as we practiced yoga on our boards in the water and manatees swimming underneath our boards as we paddled) I was even more hooked – if that is possible.  Now – the only thing I can do in MN is get my body prepped for the short water season in MN.

So if you are already hooked or interested in dipping your toe in the Paddleboard waters – here are a few tips and a great enjoyout to get you ready to hop on your board – whenever the ice melts in MN.


Having strong feet is an important component to staying upright on a paddle board. Seriously – I think that the first few times out on my board the thing that gets most tired is my feet.  Perhaps that is because I have spent most of the preceding months in shoes!  Exercising barefoot is an easy and effective way to train your feet and ankles.


Core: When you have proper form you paddleboarding is an amazing core exercise.  (If you have poor form – like I did before taking a lesson – you can end up just using your arms – which is so much less effienceint.  And can leave you exhausted shortly after you get out on the water.  Who wants that?)  When your core is strong and engaged, it can work as a team with the legs and arms to create more efficiency during SUP.

Legs: The quadriceps, hamstrings and gluts support the body on the paddle board. The stronger they are, the easier it will be to stay upright and on the board when paddling.  And – most of the time – unless you get really hot – staying on the board is the goal!

Arms: The muscles in your upper back are primarily engaged when you are paddling, but so are the triceps, biceps, deltoids and pectorals.

Seriously – this is an awesome all over body exercise.  Plus you are out on the water – and what is better than that?


Finding a rhythm between staying stable and torso rotation is the key. As you get more advanced, the torso needs to rotate to move the paddle efficiently. Choosing exercises to mimic this movement helps train the right muscles.

Start doing the following exercises a few weeks before you plan to get out on the water. If you’ve already been out of your board, exercise is still beneficial to use on the off days.  I have found that swimming is an ideal way to get aerobic training, utilizes relevant muscles and motor patterns for SUP.

If you are looking for a body weight routine – something you can do at home – here you go!


Do each exercise barefoot 10 times before moving onto the next exercise.  Take a 2 – 3 minute break after finishing all exercises.  Repeat 2 – 3 times.  Remember – breath, smile and enjoy moving your body.








Single Leg Deadlift – Right

Single Leg Deadlift – Left


Russian Twist

Back Lunges


Remember – move your body, put good things in and ENJOY!

2 Comment

  1. Great comments! This prep may keep you from running into others😃

  2. Well …. I may or may not still be working on that!

Leave a Reply