What is core training? The idea of core strength training is to strengthen the muscles surrounding the torso and spine, in particular the muscle group know as the transverse abdominals. These trunk muscles act as a natural girdle, stabilising your pelvis and supporting your torso.

It’s said that traditional exercises do not work the core and have little effect on core strength, as they do not work the trunk stabilisers. But training your core and learning how to turn on your core can help with pelvis stabilisation, also building better balance and posture by correctly aligning the body.

A good first step is to get yourself a stability ball. Stability (or Swiss) Balls are readily available and if you’re keen on improving your surf strength then they can be a great bit of kit.

Choose a ball that’s the right size for your height. Most balls will come with basic guidance and information. If you want to get the most out your ball it can also be used for balance training or a free weights program that will boost your overall surfing performance.

If you’re keen to get started, try these simple core exercises. As with all training, follow a basic warm-up of light cardiovascular work and stretching.

The plank

The start position: Drape your body over the ball, place your palms flat on the floor in front of you and extend your legs straight out behind you. Slowly walk your hands forward until the ball is beneath your shins. Keep your legs together and point your toes. Align your shoulders with your wrists and spread your fingers wide apart for support.

Maintain good spinal alignment: keep the back straight and in line with your head. If your belly is left to sag down then you’re not engaging your core properly. Shoulders should be kept in line with the wrists. Try holding this position with the tummy muscles tight and contract your abs to make a flat surface. Try holding this position for 15 seconds then rest and repeat
three to four times; as you get stronger hold for longer.

The basic crunch

Sit on the ball and slowly walk your feet forward, letting the ball roll back until your entire torso from shoulder blades to hips is supported by the ball.
Place your feet flat on the floor, hip width apart, and bend your knees 90 degrees. Put your hands, fingers unclasped, lightly on your head. Take a moment to stabilise yourself then begin to exhale, as you do so slowly curl your torso upwards. You should feel your abs contract, and then slowly lower your body back down to the start position. Don’t press the head forwards or pull on the head as this can put stress on the spine.

Oblique crunch

Sit on the ball, slowly walk the feet forward, letting the ball roll back until your entire torso is supported by the ball. Place your feet flat on the floor, hip width apart and bend your knees 90 degrees. Lightly place your hands on your head and slowly raise your shoulder blades being careful not to roll off the ball. As you do so twist your left shoulder towards your right thigh. Then reverse the movement and continue from left to right for six to eight reps then rest. Concentrate on twisting your shoulder, not your elbow.

Tip: As you advance, you may need added resistance to make your core workouts more effective. If you’re unsure of what direction to take with your core training then seek professional advice.

This article was originally published in Carve surfing magazine, with photos by Mike Searle.