Top 12 Core-Stabilizing Paddling Drills to train for in Your Living Room This Off-Season
The days are getting shorter, the water's developing a bit of a bite, and your beloved boat is spending more time on the rack than in its natural habitat. Welcome to the off-season. For many paddlers, this can be a period of frustration, a countdown until the spring thaw. But for the dedicated athlete, it's something else entirely: an opportunity.
This is the time to strip away the complexities of technique and water conditions and focus on the raw engine that powers your every stroke—your core. Think of your core not just as your "abs," but as a sophisticated system of muscles that connects your upper and lower body. It's the critical link that transfers the power from your legs and hips, through your torso, and out to your paddle blade. A weak or unstable core is like having a powerful engine mounted on a flimsy wooden frame; all that power gets lost in the wobble.
So, how do you forge a rock-solid, paddle-ready core without access to the water or a fancy gym? Right here, in your living room. We're going to move beyond endless crunches and dive into drills that build true functional strength: stability, anti-rotation, and powerful, controlled rotation. These are the building blocks that will make your catch more solid, your stroke more connected, and your boat more stable when you finally get back out there.
1. The Foundational Plank (with a Paddler's Twist)
Let's start with the undisputed king of core stability. The plank isn't just about holding a static position; it's an active exercise in creating full-body tension. For a paddler, this tension is everything. It's the stiffness you need to maintain through your torso as you drive the paddle through the water, ensuring no energy is wasted. A sloppy plank translates to a sloppy stroke.
To perform a perfect plank, get into a push-up position, but rest on your forearms instead of your hands. Your elbows should be directly under your shoulders. Engage your glutes and brace your abs as if you're about to be punched in the stomach. Your body should form a perfectly straight line from your head to your heels—no sagging hips or pikes in the air. Focus on your breathing, taking steady, controlled breaths without losing tension.
- Paddler's Tip: Don't just hold it; make it active. Imagine pulling your elbows towards your toes and your toes towards your elbows without actually moving them. You'll feel your lats and deep core muscles fire up instantly. To progress, try lifting one foot an inch off the ground for 10 seconds, then the other, all while keeping your hips perfectly level. This mimics the challenge of staying stable while applying pressure on one side of the boat.
2. The Dead Bug
This drill might have a strange name, but it's one of the most effective exercises for teaching your core to stabilize your pelvis and lower back—a critical skill for preventing injury and maintaining a strong paddling posture. The Dead Bug forces you to coordinate opposite limbs while keeping your torso completely still, directly translating to the control needed to paddle effectively in choppy water.
Lie on your back with your arms extended towards the ceiling and your knees bent at 90 degrees, with your shins parallel to the floor (the "tabletop" position). The most important part is to press your lower back firmly into the floor; there should be no arch or gap. From here, slowly lower your right arm and left leg towards the floor simultaneously. Go only as far as you can without your lower back arching. Return to the start with control and repeat on the other side.
- Paddler's Tip: The goal here is not speed or range of motion; it's control. A slow, controlled rep where your back stays glued to the floor is a thousand times better than a fast, sloppy one. Imagine a glass of water balanced on your stomach that you can't let spill.
3. Bird-Dog
The Bird-Dog is the Dead Bug's cousin, but performed on all fours. It challenges your core to resist rotation and extension from a different angle, building the kind of stability that keeps your boat flat and your power directed forward. It trains the cross-body slings of muscles that are vital for connecting your hip drive to your opposite shoulder during the paddle stroke.
Start on your hands and knees, with your hands directly under your shoulders and your knees under your hips. Keep your back flat and your neck in a neutral position. Brace your core, and then slowly extend your right arm straight forward and your left leg straight back. Pause for a second at the top, focusing on keeping your hips and shoulders perfectly square to the floor. Return to the starting position with control and repeat on the opposite side.
- Paddler's Tip: Avoid the temptation to raise your arm and leg as high as you can. This will cause your back to arch and defeat the purpose. Instead, focus on reaching long, as if you're trying to touch the wall in front of you and the wall behind you at the same time. A mirror or recording yourself can be a huge help in checking your form.
4. Glute Bridge
Your posterior chain—your glutes and hamstrings—is a massive part of your "core" and a huge source of power in paddling. A strong hip drive, initiated by the glutes, is what separates a good paddler from a great one. The glute bridge is a simple but incredibly effective way to wake up and strengthen these often-neglected muscles.
Lie on your back with your knees bent, feet flat on the floor about hip-width apart, and your arms by your sides. Drive through your heels and squeeze your glutes to lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Hold for a moment at the top, focusing on a powerful glute contraction, then lower back down with control.
- Paddler's Tip: To make this more paddling-specific, progress to a single-leg glute bridge. Lift one foot off the floor and perform the same movement. This will highlight any strength imbalances and challenge your pelvic stability, which is essential for maintaining an even keel with every stroke.
5. Side Plank with Hip Dips
Paddling is a unilateral activity; you're always applying force on one side of your body. This makes your obliques—the muscles on the sides of your torso—incredibly important for stability and power transfer. The side plank is the best way to target them, and adding a hip dip makes the exercise more dynamic and challenging.
Lie on your side, propped up on one forearm with your elbow directly beneath your shoulder. Stack your feet on top of each other. Lift your hips off the floor, creating a straight line from your head to your feet. From this position, slowly lower your hip towards the floor, then use your obliques to pull it back up to the starting position, and even a little higher.
- Paddler's Tip: Ensure your body stays in a single plane. Don't let your chest or hips rotate towards the floor. For an added challenge, perform a "thread the needle" by reaching your top arm under your torso and then back up to the ceiling with each rep, adding a rotational component.
6. Hollow Body Hold
Borrowed from the world of gymnastics, the hollow body hold is the ultimate expression of core tension and stability. It teaches you to connect your upper and lower body into one rigid, unified structure. Mastering this will translate into a more powerful "catch" at the beginning of your stroke, where the body needs to be completely braced to accept the load of the water on the paddle.
Lie on your back and press your lower back firmly into the floor. Extend your arms and legs, and then lift your head, shoulder blades, and legs a few inches off the floor. Your body should form a gentle "banana" shape. The key is to maintain that lower-back-on-the-floor connection. If it starts to arch, you've gone too far.
- Paddler's Tip: This is a tough one! Scale it to your ability. Start by keeping your knees bent (a "tuck" position) or your arms by your sides. The goal is to accumulate time. Start with 3 sets of 20-second holds and gradually work your way up to a minute or more.
7. Pallof Press
If there's one exercise that every single paddler should be doing, it's this one. The Pallof press is an "anti-rotation" exercise. It trains your core to resist the rotational forces that try to twist you off balance—exactly what happens every time you pull a paddle through the water. This builds the stability needed to keep your boat running straight and true.
You'll need a resistance band for this. Anchor the band at chest height to a sturdy object (like a doorknob in a closed door). Stand sideways to the anchor point and hold the band handle with both hands at the center of your chest. Step away from the anchor to create tension. Brace your core and "press" the band straight out in front of you. The band will try to pull you back towards the anchor; your job is to resist that pull. Hold for a few seconds, then bring your hands back to your chest with control.
- Paddler's Tip: Stance matters. Start with a wide, athletic stance. To mimic the instability of a boat, progress to a narrower stance, a split stance, or even a half-kneeling position. The key is to keep your hips and shoulders locked and pointing straight ahead throughout the entire movement.
8. Seated Paddling Rotations
Now we move from resisting rotation to creating it. This drill directly mimics the torso rotation of the paddling stroke. It's fantastic for building rotational strength and endurance, and it helps groove the motor pattern of rotating from your core, not just pulling with your arms.
Sit on the floor with your knees bent and feet flat. For a greater challenge, lift your feet off the floor (a "V-sit" position). Hold a broomstick, paddle shaft, or even a light weight with both hands. Keeping your back straight and your core engaged, rotate your torso from side to side, touching the end of the stick to the floor beside your hip.
- Paddler's Tip: Focus on moving your entire torso as one unit. Your head and shoulders should follow the stick. Avoid just moving your arms; the movement must originate from your obliques. Imagine your paddle is in the water and you're pulling your body past it. This is an exercise I, Goh Ling Yong, program frequently for my athletes to reinforce that "core-first" movement pattern.
9. Band Wood Chops
The wood chop is a dynamic, full-body movement that integrates your hips, core, and shoulders—the exact kinetic chain used in a powerful paddle stroke. It trains you to transfer force diagonally across your body, from your loading hip up through your core to your pulling shoulder.
Anchor a resistance band high. Stand sideways to the anchor, grab the band with both hands, and pull it down and across your body towards your opposite knee, rotating your torso and pivoting your back foot as you go. Think of it as a reverse paddle stroke. Control the band as you return to the starting position. You can also anchor the band low and perform the movement from low to high, which more closely mimics the paddling motion.
- Paddler's Tip: Let your hips lead the way. The rotation should start from the ground up. As you pull the band down, think about driving your back hip forward. This connection is the secret to unlocking serious power on the water.
10. Superman with Lat Pull
A strong core isn't just about the front; the back is equally important. Your lower back muscles (erector spinae) are crucial for maintaining posture over long distances. This exercise strengthens your entire posterior chain while also engaging your lats, the primary pulling muscles in paddling.
Lie face down on the floor with your arms extended in front of you in a "Y" shape, palms down. Squeeze your glutes and lower back to lift your chest and thighs off the floor. From this "Superman" position, pull your elbows down and back towards your hips, squeezing your shoulder blades together as if you're pulling a paddle through the water. Extend your arms back to the starting position and then lower your body down.
- Paddler's Tip: Keep your neck neutral by looking at the floor in front of you, not up. Focus on the quality of the lat squeeze at the peak of the movement. This helps build the mind-muscle connection that is so important for an effective and powerful stroke.
11. Leg Raises
While exercises like the plank and dead bug are great for overall stability, sometimes you need to directly target the lower abdominal region. Strong lower abs are key to maintaining a slight posterior pelvic tilt, which helps keep your lower back safe and allows you to engage your core more effectively during the stroke.
Lie on your back with your legs straight and your hands either by your sides or under your tailbone for support. Press your lower back into the floor. Slowly raise your legs up towards the ceiling until they are perpendicular to the floor. Then, even more slowly, lower them back down. Do not let your back arch off the floor as your legs descend.
- Paddler's Tip: Only lower your legs as far as you can while maintaining contact between your lower back and the floor. For many people, this won't be all the way to the ground, and that's okay! Quality over quantity. To increase the difficulty, try "dragon flags" by holding onto a sturdy object behind your head and lifting your entire lower body off the floor.
12. Stability Ball Plank Stir-the-Pot
Let's finish with an advanced drill that ties everything together. The unstable surface of the stability ball forces every tiny stabilizing muscle in your core to work overtime. The "stirring" motion challenges your core's ability to resist rotation, extension, and lateral flexion all at once. This is as close as you can get to replicating the dynamic instability of being on the water.
Get into a plank position with your forearms on a stability ball. Your body should be in a straight line, just like a standard plank. Once you're stable, begin to move your forearms in a small, controlled circular motion, as if you're stirring a large pot. Perform a set number of circles in one direction, then switch directions.
- Paddler's Tip: Start with very small circles and a wider foot stance. As you get stronger, you can make the circles larger and bring your feet closer together. The key is to keep the rest of your body absolutely still. Only your arms should be moving; your hips and torso should be locked in place.
Your Off-Season Mission
There you have it—12 powerful, core-stabilizing drills you can do right in your living room. The off-season isn't a waiting period; it's a preparation period. Consistency with these exercises will do more than just maintain your fitness; it will build a stronger, more resilient foundation for the season to come. You'll return to the water with a more connected stroke, better endurance, and a core that's ready to handle whatever the wind and waves throw at you.
Don't just go through the motions. Focus on form, control, and the mind-muscle connection. Integrate 3-4 of these drills into your workouts 2-3 times per week, and you'll be amazed at the difference you feel when you pick up your paddle again.
Ready to build your strongest season yet? Pick a few of these drills to start with this week and let us know your favorite in the comments below! What are your go-to off-season exercises?
About the Author
Goh Ling Yong is a content creator and digital strategist sharing insights across various topics. Connect and follow for more content:
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