This is about preparing our muscles for (hopefully) numerous and successful Take-Offs
and follows on from the previous article which introduced exercises covering all aspects of paddling.


So lets get going… With these four exercises you will not miss a wave just because your muscles were too tired and simply not fast enough to get you onto your board.

Push-ups on a gymnastic or Bosu-Ball


Liegestütze auf Gymnastik- oder Bosu-Ball
© njoyrides, picture taken in the M.I.S.S. Fitness Sportstudio München


Practice: Begin with 3 sets and complete as many repetitions as you can cleanly execute. Increase the number of repetitions according to your training progress.

  • Lie with your chest on the ball and place your hands to the sides with fingers pointing downwards, just gripping enough not to slip off.
  • Stretch your legs out behind. For more stability, hold them a little further than hip-width apart.
  • Strongly tense your stomach muscles and pay attention not to slip into a hollow back position by pushing your arms upwards.
  • Now lower your body. Don’t lie completely on the ball but rather lead into the reverse movement to ensure that your muscles remain permanently tensed.


  • You can also do the push-ups on a Bosu-Ball or wobble-cushion to gradually prepare you for the gymnastic ball.
  • If this exercise is too easy for you, lift your legs from the floor making sure that your pelvis remains parallel to the floor, to avoid slipping off sideways.

Tip: Kneeling makes the exercise much easier.


Knee Tucks with gymnastic ball and an unstable base as preparation for Take Off

Knee Tucks mit Gymnastikball und instabiler Unterlage zur Take Off-Vorbereitung
© njoyrides, picture taken in the M.I.S.S. Fitness Sportstudio München


Practice: 3 sets, with as many repeats per set as you are able to cleanly execute.

  • Support yourself with both hands on a wobble-board, wobble-cushion or the flat side of a Bosu-Ball and stretch your legs with your lower legs resting on a gymnastic ball. The bigger the area supporting your legs, the easier the exercise.
  • Pay attention to keep your stomach muscles tensed so as not to slip into a hollow back position.
  • Now draw up your knee towards your chin.
  • Then stretch out your leg once again.


  • If you still have the stamina, do a push-up whilst in the outstretched position.

Tip: Try this exercise without an unstable base under your hands until you feel confident with the ball under your legs.


Mountain Climber on an unstable base – Cardio and Strength

Mountain Climber auf instabiler Unterlage - Cardio and Strength
© njoyrides, picture taken in the M.I.S.S. Fitness Sportstudio München


Practice: Start with 3 sets of 30 seconds and raise the time-span according to your training progress.

  • Place your hands on the unstable base.
  • Move into a push-up position, paying attention to keep your body stable.
  • Your arms are slightly bent and your stomach fully tensed.
  • Now, pull one leg forward towards your chest and stretch it out again, followed by the other one. Ideally you jump into the leg changes, one after the other.


  • Instead of straight forwards towards your chest, you can also direct your knees sideways towards your elbows. If you are supple enough, you are sure to be able to make the step forwards so big that you can tap the floor beside your hands.

Tip: Do these exercises as quickly as possible to challenge your cardio-vascular system.


Strengthening exercise for shoulders and torso


Kräftigungsübung für Schultern und Rumpf
© njoyrides, picture taken in the M.I.S.S. Fitness Sportstudio München


Practice: As many repeats as you can cleanly execute.

  • Move into a push-up position with hands and feet a little wider than shoulder-width apart.
  • Then push your buttocks back up, so that your upper body forms a straight line from your wrists to your buttocks and your legs form a right angle to your upper body.
  • Now bend your elbows, press your chest down and push it between your hands in a semicircular motion, until you’re almost back in the reclining position, except that your buttocks are stretched outwards.
  • Draw your head and shoulders forwards and upwards as far as possible, whilst stretching your arms out.
  • You are now in the hollow back position and your hips are almost touching the ground.
  • Now follow the movement through in reverse.
  • Push your chest back down between your hands and from this position push yourself back into the “triangular” starting position where your buttocks are the highest point.
  •  Keep your torso muscles under tension throughout the backward movement and your back in the hollow position, in order to relieve your arms and shoulders.


  • If the reverse movement is still difficult for you, you can do the nosedive first without reversing. The movement is completed when your hips are almost touching the ground with your arms outstretched and your eyes looking straight ahead.

Tip: Place your feet a little wider than shoulder-width apart. This also makes the exercise a little easier.


Also relevant with this workout: Choose exercises from these examples that best address your personal weaknesses and integrate them into your training plan.

Change the exercises or vary them after no more than six weeks, in order to give the body a new training stimulus.

And now have fun with the next workout!



Please note: the exercises we describe involve very intense bodily strain. Before embarking on these exercises, it is crucial that you undertake a thorough warm-up program. If the exercises are not properly carried out, you stand the risk of injury. The exercises should only be carried out by healthy individuals. Training whilst ill is of little benefit and can lead to further ailments (for example, issues with the heart muscle). So please, only train when you feel good. If you are unsure, please contact your doctor in advance. The exercises should only be carried out on suitable ground with the appropriate equipment. If you should injure yourself due to neglect of these recommendations, we cannot accept responsibility. We are instructing sport here. Our exercises are no replacement for a healing treatment or physiotherapy. If you require treatment, please contact the relevant specialist.
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