Beginner’s Guide on How to Get Started with SUP Pilates:
Are you looking for a fun and effective way to combine Fitness with the great outdoors?
SUP Pilates (or Stand-Up Paddleboard Pilates) might be the perfect workout for you!
This unique Fitness fusion combines the core-strengthening principles of Pilates with the balance and coordination challenges of paddleboarding, all while you are out on the water. Whether you are new to Pilates or a seasoned pro, SUP Pilates offers an engaging way to get fit while enjoying Nature.
In this beginner’s guide, we will walk you through everything you need to know about how to get started with SUP Pilates.
What is SUP Pilates?
SUP Pilates is a combination of traditional Pilates exercises performed on a Stand-up paddleboard. It incorporates movements designed to build core strength, increase flexibility, improve balance, and enhance overall body awareness, all while keeping you engaged on the water. The unstable surface of the paddleboard makes each exercise more challenging, requiring your muscles to work harder to maintain balance and stability. It’s a fun and dynamic way to build strength and mindfulness, all while enjoying the benefits of being outdoors.
Step 1: Find the Right Location
The first step in getting started with SUP Pilates is choosing the right location. Ideally, you will want to practice on calm, flat water. Avoid areas with high currents or choppy waves, as this will make balancing on the paddleboard much harder, especially for beginners. Look for spots that are peaceful and free from heavy boat traffic to ensure a relaxed, distraction-free environment.
Step 2: Get the Right Equipment
To practice SUP Pilates, you will need a few essential items:
- Stand-Up Paddleboard (SUP): The type of board you choose is crucial for stability. A wider, longer board is more stable and easier to balance on, which is important when doing Pilates moves. If you don’t already have a board, consider renting one from a local outfitter or SUP studio to see what works best for you.
- Paddle: A lightweight paddle is essential for guiding the board and helping you stay balanced.
- Comfortable Attire: Youwill want clothing that is stretchy and allows for full movement. Activewear made of moisture-wicking fabric is a great choice. Avoid heavy clothing or anything that restricts movement, as you will be doing a lot of stretching and balancing. We strongly recommed you to check SeaLover’SUP collection eco & vegan wear, ideal for SUP Pilates & SUP Yoga .
- PFD (Personal Flotation Device): Safety first! Depending on your location, wearing a PFD may be required. Even if it’s not mandatory, it’s a good idea to wear one when you are out on the water.
- Optional Accessories: A waterproof phone case, sunscreen, and water bottle will make your SUP Pilates session more comfortable and enjoyable.
Step 3: Take a SUP Pilates Class or Find Tutorials
If you are new to either paddleboarding or Pilates, it’s a great idea to start with an introductory class. Our school SUP YogaPilates offers specific SUP Pilates private & group classes where the qualified instructor guides you through foundational moves and help you get used to balancing on the board. You will learn basic Pilates exercises like the plank, bridges, and leg lifts, but with the added challenge of maintaining your balance on the paddleboard. Click here for more info: SUP PILATES IBIZA : Classes, certification courses and retreats
Step 4: Start with Basic Moves
Once you are comfortable with your paddleboard and have a basic understanding of Pilates principles, it’s time to start practicing. Begin with simpler, low-impact exercises and gradually increase the intensity as you improve your balance and core strength.
Here are a few basic exercises to get you started:
- Plank: Start by coming into a plank position, with your hands placed shoulder-width apart on the board. Engage your core to hold the position for 20-30 seconds. This helps build shoulder and core strength.
- Bridge: Lying on your back, place your feet flat on the board and knees bent. Lift your hips to form a straight line from your shoulders to your knees. This exercise targets the glutes and core while also improving balance.
- Leg Lifts: Lying on your stomach, keep your legs straight and lift one leg at a time while keeping your core engaged. This move targets the lower back, glutes, and thighs.
- Side Plank: From a plank position, rotate onto one hand and the side of your foot, stacking your feet. Hold the position while engaging your core to strengthen the obliques and arms.
Step 5: Progress at Your Own Pace
SUP Pilates can be as challenging as you make it. Don’t rush into advanced movements or techniques. Take the time to master each exercise and focus on maintaining good form. As your strength and balance improve, you can gradually increase the difficulty level by adding more challenging exercises or extending the duration of your sessions.
Remember, it’s okay to fall into the water! Stand-Up Paddleboard Pilates can be tricky at first, but with practice, you’ll improve. Plus, falling off the board is part of the fun…just climb back on and try again!
Step 6: Enjoy the Benefits
Practicing SUP Pilates regularly offers numerous benefits for both your body and mind. Some of the key benefits include:
- Improved Core Strength: SUP Pilates focuses heavily on the core, helping to build abdominal, lower back, and hip strength.
- Increased Balance and Coordination: The unstable paddleboard forces your body to engage stabilizing muscles, leading to better overall balance and coordination.
- Enhanced Flexibility: Pilates exercises stretch and lengthen muscles, improving overall flexibility.
- Stress Relief and Mental Clarity: Being out on the water helps reduce stress and anxiety while improving mindfulness. It’s a perfect way to clear your mind and enjoy the natural beauty around you.
Conclusion
Getting started with SUP Pilates is an exciting way to combine fitness, fun, and the great outdoors. Whether you are looking to build core strength, increase balance, or just try something new, Stand-Up Paddleboard Pilates offers something for everyone. Follow these steps, take it slow, and soon you will be floating your way to improved fitness and well-being!
So grab your paddleboard, hit the water, and enjoy your journey into SUP Pilates!