As the summer months roll on many people get outdoors for their workouts. There are lots of summer sports, and training routines to enjoy the sun and get in shape. This weekend I was convinced to try Wakeboarding. As someone who skis in the winter months I was a little bit nervous to strap into a board for the first time, but I always love a challenge, and new sports! Conveniently, I forgot to charge my battery for my camera before leaving town on Friday so there’s no photographic evidence of my first attempt. That being said, I loved it so much I’m sure I’ll be back for more, in which case I’ll be sure to snap some pics.
Whether your summer sport or training hobbies are, running, water skiing, swimming, or wakeboarding, it is important to train safely, especially if you’re just learning. Here are a few moves to help improve your overall strength and stability:
1. Wall Squats-This exercise can be performed with a stability ball placed between your low back and the wall or with your back flat up against the wall for more of a challenge. Sit back as if you’re sitting in a chair using the wall as resistance. Make sure that your knees do not go over your toes, and that your hips are no lower than the knees. Engage your low abdominals, and tuck your tailbone down towards the floor to straighten out the low back. Hold in this position for as long as you can before straightening the legs again. Don’t forget to breath! This exercise strengthens the glutes, but also the quadriceps just above the patella or knee cap which are very prone to injury.
|Wall Squat With Stability Ball|
2. Knee Hover or Plank Prep-This exercise strengthens the core, and arms mostly, but secondarily works the quads and glutes. Start in all fours position with your shoulders, elbows, and wrists lined up, and your knees directly under the hips. Pull the navel toward your spine and on an exhale lift the knees about two inches away from the mat/floor while keeping your back straight and long. Hold for as long as you can and then release the knees back down. Once you get good at this exercise you can try lifting one foot at a time while keeping the opposite knee hovering above the mat.
|Knee Hover in the Great Outdoors|
3. The Swimmer-Perform this exercise in the prone position, lying on your belly. Lift the navel away from the mat to activate the core. Reach the arms forward shoulder width apart, and the legs back hip width apart. Lift the right arm at the same time as you lift the left leg away from the mat/floor. Repeat on the other side. This exercise helps strengthen the erector spinae muscles that run along the spine, while working the shoulders/deltoid, and glutes. Do 8-10 reps on each side.
|Swimming on dry land!|