Advanced Workout for Core Stability from Suzie Trains Maui

Lara Claydon Suzie Trains Maui
Lara Claydon is a Maui native who competes on the APP World Tour. Her style is unmistakable and her smile lights up any room. Photo by: @mauiclaydonphoto
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Lara Claydon, SUP surf Maui dream goddess doubles up with Suzie Cooney of Suzie Trains Maui fame to create this short, but effective, video on developing core strength to be a beast in the surf.  Check it out.

Unleash More Power for Waves, Downwind Bumps & Race Training

Tips from a Top Trainer in the Sport of SUP:  Suzie Cooney of Suzie Trains Maui gives specific technique for accessing and developing core stability for more power.  Here’s how:

The quickest and easiest way is to elicit your abdominal contraction for the first time: Take your fingers and put them on your stomach and try to contract your stomach as if you were contracting your bicep for a bicep curl. It’s kind of weird at first but you can do it. Once you’ve nailed this then you can proceed to exercise. The good news here is you don’t need a six pack or 12 pack to do so, your muscles are there you can’t control them.”

Suzie Cooney Trains Maui Core Stability

What You Will Need to Develop Your Core: Tips from Suzie Trains Maui

You will need a larger 55-65cm fully inflated and super firm stability ball,
1 BOSU balance trainer; and
a 8-10lb medicine ball or dumbbell

Progression: Layer on the Difficulty as YOU Become Proficient

Begin With: Both feet flat on the floor 12 inches apart.  Next, with your feet and knees together, lift one leg slightly off the floor.

Next Level:  Do the same movement while balancing on top the BOSU except lifting of the leg off the BOSU.

TRAINING NOTE #2:  You will discover that while bringing your feet and knees together, it’s very difficult to hold them there. This could be because your IT Band is super tight and/or the adductors of your inner thighs are weak. Keep working at this. You’ll get there. There are ways to strengthen/lengthen these areas too.

Sets/Reps: Complete 2-3 sets 10-15 reps each.  Progression: Advance to heavier weights (nothing over 10 lbs please to reduce shoulder stress)

Remember, YOU are actually the real weapon here. Once you connect your mind to your core, you’ve discovered your deepest and most powerful athletic potential. And always remember, #themindwinsfirst

Hope you enjoyed this article and video and found it helpful. Please share with your friends and be sure to sign up for Suzie Trains Maui’s newsletter to be the first to get more tips of this nature.

Special shout out to Lara Claydon for being the huge inspiration and talent in this video. Please follow her Instagram here @lalaclaydon

Share this video and article with friends and family. Everyone can benefit from a strong core.

If you’d like to train via SKYPE with me it’s really fun, easy and VERY effective. All you need is a strong wi-fi  connection on your lap top and not a huge amount of gear. I can help you get your home gym ready to go. Learn more by contacting me through my Suzie Trains Maui website.”

Written by, Suzie Cooney
Suzie Trains Maui

Aloha & thanks Suzie!




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Evelyn O'Doherty, editor & publisher of the new Standup Journal 2.0 is a former school teacher gone rogue. She left her career as a teacher in order to spend more time near or on the water after learning to surf turned her life around (upsidedown?). She is a year-round surfer and paddler living on the eastern tip of Long Island in NY who is a certified SUP instructor, seasoned SUP racer and avid longboard surfer. Evelyn was hired as Online Editor to Standup Journal in 2016. Her passion for the project quickly led to her success and eventually taking over the mag herself in Oct. 2018. Today, as editor, publisher and chief bottle washer at Standup Journal, Evelyn keeps her toes wet writing, traveling, paddling, surfing, and learning to foil. You can find her most days paddling out on Gardiner's Bay or surfing Ditch Plains in Montauk, NY.