A chiseled core (not to mention everything else) just might be the whitewater kayaking world’s best-kept secret

By Heather Berard and Evan Mounsey
Photography by Jay Russell

Train like a kayaker. Get abs like a kayaker. Trust us, that’s a good thing. Kayakers aren’t the types to parade around shirtless like their surfer friends, but their physiques are more than impressive. While it may look like an arms only endeavour, a kayaker’s power actually comes from fierce core rotation, explosive hip flicks and a whole lot of gusto from every other muscle.

Insane abdominals aside, performing this kayak-inspired core circuit means you’ll reap the full body benefits kayakers enjoy of sculpted backs, shoulders and legs (yes, legs — just because they disappear into the boat doesn’t mean they aren’t keeping busy). And since kayakers are endurance machines, these high rep exercises will help you achieve some serious definition.
It’s all win-win with this intense whitewater workout. You don’t even have to get wet — just a little sweaty. 

The Kayaker’s Core Circuit
When performed as a circuit, these exercises mimic the huge variety of strokes, sweeps and rolls kayakers quickly move between when navigating a river. Perform a total of three rounds, completing one set of each exercise before moving on to the next. In between each round, try to rest for no longer than 1 minute.

1. Power Stroke Low Cable Paddle
Sitting on an unstable balance cushion during this exercise recreates the boat’s instability in the water, forcing your core to work harder.
Sit on balance cushion, legs slightly extended, hold a straight bar at eye level elbows bent at 90 degrees. Your core and back muscles power the movement.
Twist to the left, dropping your left elbow to hip and bring right forearm level with your chin keeping straight bar near vertical.
Return to start position, repeat on the other side.
Perform 40 fluid side-to-side strokes.

2. Paddling Spidermans
The crunching oblique pulling the knee up in this exercise trains ‘hip flick’ — part of an explosive core movement kayakers perform righting flipped over boats.
Start in push up position with right hand on top of a small balance cushion or medicine ball.
Lower your body to the floor; lift and turn your leg out to the side as you bend your knee to touch your right elbow.
Reverse the action and return to the start position.
Perform 20 reps on both sides.

3. Backward Stroke Low Cable Paddle Push
Face away from stack sitting on top of a BOSU. Start with right arm at a 90-degree angle elbow in line with shoulder. Hold arm bent the whole time — core, back and shoulder muscles power the movement.
Rotate left, stopping once your hand comes in line with the centre of your body.
Slowly reverse the movement to the start position; never let elbow go past your shoulder.
Perform 20 reps both sides.

4. BOSU Twist and Leg Extension with (Bonus!) Inner Thigh Squeeze Sit-Up
In kayaking when the body twists one way, the opposite leg braces hard to channel that force forward; a kayaker’s inner thighs squeeze in against thigh braces to help them ‘grip’ the boat.
Sit on BOSU.
Lift left knee up and hold the medicine ball to your chest.Extend left leg away while twisting body to the right bringing the ball beside your hip. Return to the start position and perform 20 reps on the right side.
Next, slide forward on the BOSU until the lower back is supported.
Place the medicine ball between your knees and perform 20 sit-ups.
Sit back on top of BOSU and extend the right leg while twisting to the left for 20 reps.
Do one more round of 20 sit-ups with ball between your knees to complete the exercise.

5. Single-Arm Cable Paddle Stroke and Lunge
Compound movements and core rotation are the foundation of all kayak maneuvers.
Move the cable to just below chest level.
Grab the handle and fully extend the right arm.
Assume split stance with the left leg forward and the right leg back. Row right arm back as you rotate upper body to the right.
Return to start position without coming out of lunge, and do 20 reps, repeat on opposite side for 20 reps.

Heather Berard (AFLCA, FIS, BA) is a personal trainer, group fitness instructor and owner of Bombshell Fit who trains out of Fitness Evolution in Calgary. This e-mail address is being protected from spambots. You need JavaScript enabled to view it .
Evan Mounsey is a former member of the Canadian Freestyle Kayak team who has paddled around the world.

July/August Issue 2011