Core Exercises for Kayakers



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The torso and legs are the engine of the kayak. Most of the power comes from there. Here are some exercises for increasing your power and stamina. Get in shape or stay in shape with these movements.





#184 Saw with Sissel Exercise Ball .
Pilates


Exercise Description:
Saw with Sissel Exercise Ball .

Classification:

Pilates.

Instruction:

Sit upright on Sissel Exercise Ball in a neutral position, arms extended to your sides at shoulder height, legs extended in front of you, heels on floor. Inhale. Exhale, rotating torso to right while maintaining a neutral pelvis. Inhale into rotation, then exhale as you draw navel to spine and bend forward, touching left little finger to right little toe. Breathe into flexion and slowly exhale as you return to starting position. Repeat other side.


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#160 Shoulder Bridge with Sissel Exercise Ball.
Pilates




Exercise Description:
Shoulder Bridge with Sissel Exercise Ball.

Classification:

Pilates.

Instruction:

Lie face up with soles of feet on Sissel Exercise Ball, legs bent 90 degrees. Inhale in neutral position and lift hips in air, still maintaining neutral. Place hands on low back and keep your neck, shoulder blades and upper arms on floor. Inhale as you lift left leg toward ceiling, first at 90 degrees, then at 45. Exhale as leg moves away from torso and maintain neutral. Repeat other side. Do not arch the spine, keep bellybutton drawn toward spine throughout.

#141 Roll-Over with Sissel Exercise Ball.
Pilates



Exercise Description:
Roll-Over with Sissel Exercise Ball.

Classification:

Pilates.

Instruction:

Lie face up on a mat with legs extended and Sissel Exercise Ball between your feet (the center of the ball touching your ankle bones). Keep your arms extended by your sides on the mat, palms down. Inhale. Exhale as you draw the navel to the spine and lift legs in the air until your feet and ball are aligned over your hips. Curve the spine slightly to balance between shoulder blades. Lift the ball past your head, so your legs and arms are extended in opposite directions. Inhale as you flex the spine, exhale as you slowly roll back down.


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#182 Corkscrew with Sissel Exercise Ball .
Pilates



Exercise Description:
Corkscrew with Sissel Exercise Ball .

Classification:

Pilates.

Instruction:

Lie face up on a mat with legs extended toward ceiling at 90 degree angle and ball between your feet (the center of the ball touching your ankle bones). If your hamstrings are tight, bend legs. Keep pelvis neutral and arms extended by your sides on mat, palms down. Inhale. Exhale as you rotate ribcage to draw your legs toward right side of chest in a circular motion. Continue by bringing your pelvis off the mat and lifting ball over head so your arms and legs are extended in opposite directions. Curve the spine slightly to balance between shoulder blades. Move legs down to left side of chest and return to starting position.

#155 Double Leg Kick with Sissel Exercise Ball.
Pilates


Exercise Description:
Double Leg Kick with Sissel Exercise Ball.

Classification:

Pilates.

Instruction:

Lie face down with pelvis and ribcage on ball, palms touching floor and legs extended straight, feet in air. Inhale with two short, pulsing breaths as you bend both legs, bringing your heels toward buttocks. Maintain neutral pelvis. Exhale and release legs so they are straight with toes touching the floor. Place your arms by your sides, hands close to hips and chest off ball. In this position, exhale, extend the spine and rotate neck to look over right shoulder at right hand. Visualize lengthening spine. Return to starting position and repeat other side.


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#148 Double Leg Stretch with Sissel Exercise Ball.
Pilates

Exercise Description:
Double Leg Stretch with Sissel Exercise Ball.

Classification:

Pilates.

Instruction:

Lie face up on mat, legs bent to 90 degrees, soles of feet on ball. Extend arms to ceiling, hands aligned over shoulders. Inhale in this position. Exhale, extending legs until calves are resting on ball. At the same time, extend arms to the sides at shoulder height. Place arms by your sides and simultaneously perform an abdominal curl. Repeat.

#177 Leg Front Pull with Sissel Exercise Ball.
Pilates

Exercise Description:
Leg Front Pull with Sissel Exercise Ball .

Classification:

Pilates.

Instruction:

Assume a push-up position with hands shoulder-width apart on Sissel Exercise Ball and feet on floor. Inhale as you lift your right foot off floor and extend leg. Maintain neutral pelvis. Exhale as you return to starting position. Repeat left side. For greater intensity and to challenge core stability even more, add a pulsing kick with an inhale for three repetitions.


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#187 Swan I with Sissel Exercise Ball.
Pilates

Exercise Description:
Swan I with Sissel Exercise Ball .

Classification:

Pilates.

Instruction:

Lie face down with pelvis and ribcage on Sissel Exercise ball, fingers and toes touching floor. Inhale in a neutral position. Exhale as you draw navel to spine and raise arms in front of you and chest off ball. Inhale and imagine extending the spine. Exhale as you return to starting position. Do not over arch back; visualize lengthening spine rather than lifting to ceiling.

#188 Swan II with Sissel Exercise Ball .
Pilates


Exercise Description:
Swan II with Sissel Exercise Ball .

Classification:

Pilates.

Instruction:

Lie face down with pelvis and ribcage on Sissel Exercise ball, palms and toes touching floor. Inhale in a neutral position. Exhale as you draw navel to spine and raise legs to hip height. Inhale and imagine extending the spine. Exhale as you return to starting position. Do not over arch back; visualize lengthening spine rather than lifting to ceiling.


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#134 ‘Hundreds’ Breathing Exercise with Sissel Exercise Ball.
Pilates

Exercise Description:
‘Hundreds’ Breathing Exercise with Sissel Exercise Ball.

Classification:

Pilates.

Instruction:

Lie face up on a mat with arms by your sides. Bend legs to 90 degrees with calves on Sissel Exercise ball. Lift your head and shoulders off mat and take 5 short, consecutive inhales, followed by 5 short, consecutive exhales. At the same time, lift arms off mat and pulse them in unison with the breath — palms face up on inhale and down on exhale. Repeat 10 times for a total of 100 breaths. For more intensity, perform exercises with legs extended at a 45 degree angle, heels resting on ball.

Caution: The neck should be flexed but not tense.


#168 Teaser with Sissel Exercise Ball.
Pilates

Exercise Description:
Teaser with Sissel Exercise Ball.

Classification:

Pilates.

Instruction:

Lie face up with legs extended and heels on Sissel Exercise ball. Inhale. Exhale, drawing bellybutton to spine and chin to chest. At the same time, lift torso off floor until you are balanced on your sitting bones and arms are extended to ceiling. Extend spine in neutral position. Inhale as you balance on sitting bones and exhale as you roll down to starting position.


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#171 Hip-Circles and Stretched Arms with Sissel Exercise Ball.
Pilates
Exercise Description:
Hip-Circles and Stretched Arms with Sissel Exercise Ball .

Classification:

Pilates.

Instruction:

In a sitting position with legs bent, lean back with arms outstretched behind you. Place a Sissel Exercise Ball between lower legs. Inhale, maintain neutral and lift your feet off mat, holding ball between calves. Exhale, keeping shoulders in neutral and navel to spine while circling knees to right side. Inhale with spine flexed and knees lifted as high as possible. Exhale and circle knees to left side. Reverse.

#229 Prone Knee Pull-Ins on Sissel Exercise Ball .
Legs, Abs, Abdominal Core, Core Stabilization

Exercise Description:
Prone Knee Pull-Ins on Sissel Exercise Ball .

Classification:

Legs, Abs, Abdominal Core, Core Stabilization.

Instruction:

In a face-down position, place your feet and shins on the Sissel Exercise Ball and your palms on the floor, hands aligned under shoulders. Bend legs, pulling the Sissel Exercise Ball toward your head. Continue bending your knees until your thighs are close to your chest and tailbone points toward ceiling. Release and repeat.


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#35 One Leg Bridge Glute Drop Supine on Sissel Exercise Ball
Abdominal Core, Hamstrings, Back, Gluteus Maximus

Exercise Description:
One Leg Bridge Glute Drop Supine on Sissel Exercise Ball.

Classification:

Abdominal Core, Hamstrings, Back, Gluteus Maximus.

Instruction:

Place your head and shoulder blades on the Sissel Exercise Ball facing supine, feet are flat on the floor, knees are over-top of ankles, knees at a 90-degree angle. Place Sissel Body Toning Bar on lower part of stomach. Lift one leg up until leg is parallel to floor, and exhale slowly lower gluteus maximus to floor keeping knee in one line with ankle. Contract the glute, and slowly as you inhale extend your hips toward the ceiling and hold for 2 seconds. Repeat 6 to 10 times.

#214 Abdominal Crunch on Sissel Exercise Ball .
Abs, Abdominal Core

Exercise Description:
Abdominal Crunch on Sissel Exercise Ball .

Classification:

Abs, Abdominal Core.

Instruction:

Lie face up with Sissel Exercise Ball under hips, low back and mid back. With feet on floor, bend legs to 90 degrees and align knees over ankles. Cross arms over chest, hands to opposite shoulders. Move ribcage to pelvis as you lift mid back off ball. Low back and hips remain touching the ball. Release and repeat.



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#92 Lumbar Roll with Sissel Exercise Ball .
Back, Abs

Exercise Description:
Lumbar Roll with Sissel Exercise Ball .

Classification:

Back, Abs.

Instruction:

This is an advanced exercise. Lie face up with legs bent 90 degrees and the Sissel exercise ball under your legs (the ball should be touching your calves, hamstrings and glutes). Extend arms on the floor at shoulder height, palms up. Without letting your shoulders lift off the ground, slowly roll the ball to the left side, then reverse the movement to the right. For added resistance, place medicine ball between feet or knees.

#215 Oblique Curls on Sissel Exercise Ball .
Abs

Exercise Description:
Oblique Curls on Sissel Exercise Ball .

Classification:

Abs.

Instruction:

Lie face up with Sissel Exercise Ball under hips, low back and mid back. With feet on floor, bend legs to 90 degrees and align knees over ankles. With arms bent, place hands by ears. Move ribcage to opposite side of pelvis as you lift mid back off ball. Low back and hips remain touching the ball. Release and repeat other side.



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#205 Reverse Abdominal Curl with Sissel Exercise Ball .
Abs

Exercise Description:
Reverse Abdominal Curl with Sissel Exercise Ball .

Classification:

Abs.

Instruction:

Lie face up with your hands between your low back and the mat. Bent your legs to 90 degrees and hold Sissel Exercise Ball between feet. With control, lift tailbone off mat, bringing pelvis toward ribcage. Release and repeat.


#99 One-Arm Forward Sissel Exercise Ball Roll.
Abs

Exercise Description:
One-Arm Forward Sissel Exercise Ball Roll.

Classification:

Abs.

Instruction:

This is a very advanced exercise. Kneel behind Sissel exercise ball. Place side of right hand on ball, thumb up. Contract the abdominals and extend forward from hips as you roll the ball away from you with your hand. Maintain proper posture; do not let your low back arch excessively. Release, complete set and repeat left side.


For less advanced exercise, place both hands further up on the ball with forearms touching the ball, centering it under your chest. Extend legs and position toes on floor wider than your hips. With abdominals contracted, slowly roll ball forward.


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#100 One-Arm Prone Bridge with Feet on Sissel Exercise Ball.
Abs

Exercise Description:
One-Arm Prone Bridge with Feet on Sissel Exercise Ball.

Classification:

Abs.

Instruction:

Assume push-up position, with your legs extended, feet and shins on the Sissel exercise ball. With both hands aligned under shoulders, place left hand on left hip, balancing on the right arm. When you are balanced, begin moving left arm away from hip until the hand is extending forward (inside of elbow beside ear). Return left hand back to hip. Release and repeat right side.

#216 Lateral Flexion on Sissel Exercise Ball .
Abdominal Core, Back

Exercise Description:
Lateral Flexion on Sissel Exercise Ball .

Classification:

Abdominal Core, Back.

Instruction:

Lie on your side with Sissel Exercise Ball under waist and hips. Extend legs and anchor feet against a wall. Bend arms and place hands by ears. Drape over ball, then lift torso in opposite direction, bringing side of ribcage to side of hips. Don’t let your pelvis roll forward or back on the ball. Return to starting position and repeat.


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#87 Prone Rowing with Sissel Exercise Ball .
Back, Upper Body

Exercise Description:
Prone Rowing with Sissel Exercise Ball .

Classification:

Back, Upper Body.

Instruction:

Lie face down with the Sissel exercise ball under the abdomen and hips. Extend the legs behind you, feet anchored. Hold dumbbells and position arms in front of the ball. Perform a rowing motion by squeezing shoulder blades together and pointing elbows to the sides until the upper arms line up with the shoulders and the hands line up with the top of the ball. At the top of the motion, palms face back. Release.




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