Although it may not look it, stand up paddleboarding is actually a full-body workout.
It takes a surprising level of fitness to stay on a wobbly board – even more so if you manage to stand up (and remain there). So whether you're trying it on a calm river, choppier seas or a blustery lake or loch, you'll work more muscles than you think.
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What muscles does paddle boarding work?
Paddleboarding works the muscles in your core, back, arms, shoulders and feet.
One of the most obvious muscle groups that paddleboarding works is your core. In order to stand, balance and paddle, your core needs to be engaged. You also need to ground yourself down into the board, rather than gripping the board with your feet. The main muscles that do this work are your abs and obliques.
As with rowing, it's important to keep a straight back when paddleboarding, as this will help you stay balanced and help create power in your strokes. Your rhomboid, trapezius and lats will therefore benefit from a paddleboarding workout. Though you'll definitely feel the power of your paddling strokes in your arms, the rotation of your shoulders means that you'll get a great workout for your deltoids. A good way to improve the rotation of your shoulders is by swimming regularly.
The muscles in your legs, particularly your glutes, quads and hamstrings, also get worked while paddleboarding. Your quads and hamstrings work together to keep you stable – and if you're paddling for long distances, those all-important bent and soft knees means your quads might be a little sore at the end.
Paddleboarding is a particularly good workout for your arms, with your triceps and biceps benefitting the most from the pulling motions. However, it's important to note that you shouldn't rely solely on your arm muscles when paddling – otherwise you'll risk injury. You also need to use your shoulders, back, core and legs to build and sustain momentum in your strokes.
There are 29 muscles in each of your feet, and they play an important role in a paddleboarding workout. While you don't grip the board with your feet, they do help keep you stabilised without you being aware of it – though it may become more apparent if you're paddleboarding in rougher conditions!
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