As of 1998, Skaters for Public Skateparks noted that as many as 9.8 million skateboarders rode their skateboard at least twice a week, with 2 million of them riding daily. A challenging physical activity, skateboarding requires you to maintain balance on a moving and unstable surface, navigating sidewalks and obstacles with only your feet and core muscles to guide you. According to the Centers for Disease Control and Prevention, most skating injuries in youth are attributable to a lack of balance and body coordination. Abdominal strength is vital to developing stability while skating.
Physio Ball Kneel
The physio ball kneel is an advanced balance and stability exercise that engages your entire core, including your abdominals. If possible, perform this exercise in an area free from other equipment or obstacles and think through in advance how you will prevent yourself from falling awkwardly.
Place a physio ball directly in front of you on the floor. Place your palms on the ball, about shoulder-width apart and far enough away from you so that they aren't quite centered on the ball. Bend your knees and press your knees and shins into the ball, lifting your heels off the floor and balancing your body with the balls of your feet. You are now "on all fours" on the ball, but with your feet still maintaining contact with the ground. Adjust your knees to a comfortable width, creating stability between your legs. Very slowly and very steadily, start lifting your feet off the floor, using your body weight to find your center of balance, allowing the ball to roll slightly forward. If you find yourself becoming too unsteady and you think you might fall, push yourself backward and put your feet on the ground.
When you have maintained balance on all fours, begin moving into the kneeling position. Very slowly and steadily, straighten your torso from the hips, taking your hands off the ball and lifting your body to an upright position. To gain balance, allow the ball to roll forward, balancing your entire body weight on your knees, shins and feet. When you have achieved this balance, place your hands on your hips and hold the position for as long as you can. If you think you might fall, release the pose and allow yourself to move back to the all-fours position or to dismount the ball.
Bosu Ball Rotation
Utilizing a Bosu ball is an effective way of improving abdominal and core strength while also mimicking the instability of skateboarding.
Place a Bosu ball on the ground in front of you so that the half-ball rests against the ground and the hard surface faces up. Holding a lightweight medicine ball with two hands, put your right foot on the Bosu ball, just right of center, gain your balance, then put your left foot on the Bosu ball next to your right foot. When you have gained your balance again, slowly scoot your feet out to the sides. From this position, lift the medicine ball in front of your body with your arms extended. Keeping your arms steady, rotate from the hips and move the ball to the right of your body. Return the ball to center, then rotate the medicine ball to the left. Continue rotating right and left until you have rotated each direction eight to 10 times.
Weighted Sit Up
While a weighted sit up won't directly help you with your balance or stability, it will improve your abdominal strength.
Sit on the floor with your knees bent, heels approximately a foot in front of your butt. Hold a medicine ball or a weight plate against your chest. Slowly roll your torso backward, trying to keep your heels on the ground, and lower your body to the floor. Keeping your abs engaged and tight, reverse the movement, lifting your body away from the ground until you are sitting upright. Repeat 10 to 25 times.
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