Surfing requires extra strength from the muscles of the core to pop up from a prone position to a standing position as quickly as possible to catch the wave. Exercises that strengthen your core will improve your pop-up and give you better stability when riding the wave. A balance ball, often called a stability ball, is an effective way to work the core and should be added to your weekly land-based workouts.
What Is a Balance Ball?
A balance ball is a piece of exercise equipment that resembles a large beach ball. Balance balls come in a variety of sizes, and it is important to select a ball that is the right size for you. The American Council on Exercise recommends a 22-inch ball for heights of 5 feet to 5 feet 7 inches and a 26-inch ball for heights of 5 feet 8 inches to 6 feet 2 inches. The balance ball should maintain the proper air pressure for your fitness level. Less air pressure is easier, while a firm ball is more difficult.
How Does It Work My Core?
The balance ball may be used to reduce stress on the back while executing core exercises, or it may be used as an apparatus to add increased difficulty to core workouts. You may use a balance ball to sit on, lay on supine, lay on prone or hold with the arms or legs. All of these different positions on the balance ball engage your entire core before even beginning the actual exercise. A balance ball also makes an effective office desk chair that will improve your posture and work your core just by sitting on it all day.
How Will It Help My Surfing?
The stronger your core muscles are, the easier your surfing is. Doing traditional core exercises on a mat gives you the strength training but does not work on your balance. The balance ball engages the core and requires the neuromuscular connection to hold your position, which improves your balance. Many exercises on the balance ball also engage the upper body, which is essential for paddling power when surfing. The stronger core, stronger upper body and better balance that are achieved from working on the ball will improve your overall surf experience.
What Are Some Surf Exercises on a Balance Ball?
To improve your surfing, a complete upper body and core balance ball routine should be incorporated into your weekly workout. Many exercises on the balance ball engage the upper body and core while working your balance. The balance ball knee tuck is an advanced exercise that works all of these areas. Begin this exercise lying prone on the ball with both hands and feet flat on the floor. Exhale and walk your weight forward onto your upper body until the front of your thighs are on top of the ball. Inhale and balance completely on your upper body, keeping your shoulders directly over your wrists and your core engaged. Exhale and curl or pull your knees toward your chest, rolling the ball forward as your knees tuck under your torso. Stop when your knees are positioned under your hips, hold for five to 10 seconds, then release. Repeat 10 to 20 times.
What Are Some Cautions?
While working weekly on a balance ball to improve your strength and balance for surfing, caution should be taken to not overwork the shoulders and core. If you are already surfing three or more times a week, you are engaging your upper body and core during those surf sessions. It is important for you to add balance ball workouts on the days you are not surfing to avoid overuse injuries. It is also recommended to stretch daily to help increase your flexibility and keep your joints healthy.
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