We Sista’s love be fit,not only to feel good about our bodies but also to be able to make the most of our time on the water kite surfing, wake-boarding or surfing, etc. …
We have to be physically in good condition to withstand the extended effort required for those 2 hour kiting sessions on super choppy water , or as a good surf session with a big bar to pass. To achieve this we have to work hard on the land first to allow us to have a good cardiovascular level and therefore good stamina but also muscular work allowing you to strengthen muscles used in your sport and develop those which might otherwise be ignored.
While there is no magic formula or magic potion in order to achieve results, a good dose of motivation and some good advice on the right exercises and strengthening technique that will do nicely!
KiteSista regularly uses a Swiss Ball and we know it works!
Here we present a non-exhausting list of exercises that if practiced in circuits ??every day, will give you the results and a difference you will feel during your next sessions in the water.
Each movement should be repeated 10 times to complete the exercise. You can increase the number of circuits you perform of each exercise as you feel comfortable. Do not over strain yourself, it is better to build up gradually.
First thing, you have to buy a swiss ball (between 10 and 15 €) and make sure you choose one large enough for you during your workouts. Ours is 65cm.
Arms and chest:
Ball Push Up
- Lie flat with your hands on top of the exercise ball, legs and back fully extended.
- Push yourself up by extending your arms and slowly lower yourself back down after a short pause.
- Breathe out while pushing and breathe in while returning to starting position.
Ball Triceps Extension
- Lie flat with your forearms on top of the exercise ball, back and legs fully extended.
- Push yourself up by rolling the ball towards your hands to extend your arms and slowly lower yourself back down after a short pause.
- Focus on exercising the triceps.
Ball Triceps Extension
Abs:
Ball Crunch
- Lie on your lower back on the exercise ball and place your hands behind your ears.
- Roll your shoulder blades up and lower yourself back down after a short pause.
- To avoid straining your neck, look straight up instead of looking at your knees.
Ball Up and Under
- Lie on your back with the ball squeezed between your ankles, your legs in the air and your arms spread flat on the floor.
- Squeeze the ball together with your ankles whilst lifting your hips off the floor, whilst making sure you keep your legs pointing straight up. Then down again after a short pause.
Ball Jacknife
- Place your ankles on top of the exercise ball, legs extended, chest facing the floor and extend your arms to lift you from the floor.
- Keeping your weight on your extended arms, roll the ball in by bending your knees and hips and extend your legs back after a short pause.
- Breathe out while rolling the ball in and breathe in while returning to starting position.
Back:
Ball Bridge
- Crouch down on your feet, press your shoulder blades against the exercise ball behind you and place your hands across your chest.
- Without moving your feet, extend your back until it is parallel to the floor and lower it back after a short pause.
- Breathe out while extending and breathe in while returning to starting position.
Ball Arm-Leg Extension – Alternating
- Lie flat on top of the exercise ball, your belly pressed against it and maintain balance with your feet and hands on the floor.
- Extend your left arm and right leg out and up and lower them back after a short pause. Alternate sides after each repetition.
- Breathe out while extending and breathe in while returning to starting position.
Legs:
Ball Squat – One-Legged
- Stand with one ankle on top of the exercise ball behind you and crouch down until your knee is at a 90 degree angle.
- Raise yourself up by extending your leg and slowly lower yourself back after a short pause. Alternate sides after each set.
- Breathe out while raising yourself up and breathe in while returning to starting position.
Ball Reverse Leg Curl
- Lie on your back, feet on top of the exercise ball, legs and back straight.
- Roll the exercise ball towards you by bending your knees and allow it to slowly return back after a short pause.
- Keep your back straight throughout.
