Top Paddle Boarding Fitness Tips and Exercises for a Full-Body Workout

Paddleboarding is a fun and engaging way to spend time on the water, but it's also an excellent full-body workout. In this article, we'll explore various paddleboarding exercises and tips to help you get the most out of your time on the board. We'll also show you how to improve your balance, core strength, and overall fitness. So, grab your inflatable paddle board and get ready for a fantastic workout on the water!

  1. Warm-Up Exercises.

Before hitting the water, it's essential to warm up your body to prevent injuries. Here are some simple exercises to get your blood flowing and muscles ready: Paddle boarding health benefits or hype is a great article for those wondering about sup for health.

  • Arm circles: Swing your arms in wide circles, both forward and backward, to loosen up your shoulders.

  • Hip circles: Stand with your feet hip-width apart, place your hands on your hips, and move them in circles to warm up your hip joints.

  • Leg swings: Hold onto your paddle or a stationary object, and swing one leg forward and backward, then switch legs. This will help to warm up your leg muscles and improve flexibility.

  1. Paddleboarding Exercises.

Once you're warmed up, it's time to hit the water and incorporate these exercises into your paddleboarding routine:

  • The Basic Paddle: To build strength in your arms, shoulders, and core, focus on maintaining proper form while paddling. This includes keeping your back straight, using your core muscles, and engaging your shoulders as you paddle. For more tips, check out our guide to stand-up paddleboarding for beginners.

  • Planks: Planks are an excellent way to strengthen your core and improve balance on the board. With your paddle nearby, lower yourself onto your forearms and toes, keeping your body in a straight line. Hold for 30 seconds, then rest and repeat. You can also try side planks by shifting your weight onto one forearm and stacking your feet, with the top arm reaching towards the sky.

  • Paddleboard Push-Ups: Place your hands on the sides of the board, slightly wider than shoulder-width apart. Lower your chest towards the board, keeping your back straight and core engaged, then push back up to the starting position. Repeat for a set of 10-15 push-ups.

  • Squats: Stand on your paddleboard with feet shoulder-width apart, and lower your body into a squat position by bending your knees and pushing your hips back. Keep your chest up and engage your core as you return to a standing position. Repeat for a set of 15-20 squats.

  • Lunges: Step forward with one foot and lower your body into a lunge position, keeping your front knee over your ankle and your back knee hovering above the board. Push through your front heel to return to a standing position, then switch legs. Repeat for a set of 10-15 lunges on each leg.

  1. Balance Exercises.

Improving your balance on the paddleboard will not only help you become a better paddler but also enhance your overall fitness. Try incorporating these exercises into your routine:

  • One-Legged Stance: Stand on your paddleboard with your feet hip-width apart. Shift your weight onto one foot and lift the other leg off the board, either bending it at the knee or extending it out in front of you. Hold for 10-15 seconds, then switch legs. For additional tips on improving your balance, read our article on [3 balance practices to improve your SUP balance](

  • Paddleboard Yoga: Incorporating yoga poses into your paddleboarding workout can greatly improve your balance, flexibility, and core strength. Try poses like Downward Dog, Warrior, and Tree Pose while on the board. For more advanced practitioners, consider attempting more challenging poses like Crow or Headstand.

  1. Cool Down and Stretch.

After your paddleboarding workout, take the time to cool down and stretch to prevent soreness and aid in muscle recovery. Here are a few stretches to try:

  • Seated Forward Fold: Sit on your board with your legs extended in front of you. Reach for your toes or ankles and hold for 20-30 seconds, feeling the stretch in your hamstrings and lower back.

  • Pigeon Pose: From a plank position on your board, bring your right knee forward and place it on the board behind your right hand, with your right foot pointing towards your left hand. Lower your hips to the board and extend your left leg behind you. Hold for 20-30 seconds, then switch legs.

  • Chest Opener: Stand on your board with your feet hip-width apart. Clasp your hands behind your back and lift your arms, opening your chest and shoulders. Hold for 20-30 seconds.

  • Quad Stretch: Stand on your board and hold onto your paddle or a stationary object for balance. Bend one knee, bringing your foot towards your glutes, and grasp your ankle with your hand. Hold for 20-30 seconds, then switch legs.


Paddleboarding is an excellent way to stay fit while enjoying the outdoors. By incorporating these fitness tips and exercises into your routine, you'll not only improve your overall strength and balance but also make your time on the water more enjoyable. Remember to always practice safety measures and use appropriate gear, like life jackets, when out on the water. Happy paddling!