Whether it is the off-season or an off day, I rely on a 30- to-40 minute workout that focuses on strength, stability and agility exercises. These exercises also improve core function, posture, endurance, balance and aleviate muscle tension. Do three to four sets of each exercise, with six to 12 reps per set. Begin and end every training session with stretching and light aerobics.
3 Easy Exercises to Feel Invincible On the Water
1 Dumbell Clean AND Press Thruster
This exercise works the core, legs, back, shoulders and chest. Begin with the dumbbells in front of you on the ground and feet shoulder-width apart. Squat down and grab the weights with an overhand grip. In one motion, rise up by powering through your legs and hips and lift the weights to your upper chest, approximately even with your collarbone. Then squat, bending at the knees and keeping your back straight. From the squatted position, explode into an overhead press, driving up through the heels and extending the dumbbells above your head. Then drop the weights back to collarbone level for a moment before touching them to the floor, in the starting position. Start with a light weight until you get your technique perfect.
2 Knee Raise
This exercise is killer on the love handles. Begin with your feet slightly wider than shoulder width and extend the weights or paddle overhead. Raise one leg toward your chest while squeezing your oblique muscles (love handles) on that side. Hold this position for five seconds before low- ering the leg to the starting position. Then, repeat with the opposite leg.
3 Bird Dog
The bird dog is an extremely effective core exercise that doesn’t require special equipment. Begin on all fours with a straight back. Simultaneously raise your right arm and left leg until they are parallel with the floor. Avoid rotating the shoulder or hip to keep your torso parallel to the floor.Your core is doing the bulk of the work. Hold the pose for five seconds before returning to all fours. Then repeat on the other side of your body, using your left arm and right leg.