Are you looking for effective and powerful core exercises to strengthen, stabilize and help improve your posture? Then look no further! We have five killer core moves using the Surge® or the smaller Surge® 3.0, that are sure to make your muscles burn in all the right ways.

The Surge® uses a technology called Hydro-Inertia® which is the utilization of water to create an unstable resistance and moving mass within a mass. Because of Hydro-Inertia®, each exercise will require control, balance, strength, and overall muscle engagement, resulting in one heck of a challenging workout!

To get the full benefit of each exercise we’ve provided a detailed description of the exercise movement and a video clip.

1. Lateral Sweep

  • Start standing with the feet about hip width apart, holding the Surge® in front of your hips. Rotate and pivot, pushing through the bottom hand and pulling with the top hand, as you sweep the Surge® to the side. Brace your abs as they work hard to add power to the motion and stabilization to the water crash at the end of each sweep. Repeat all the reps on one side or alternate sides with each rep.


 2. Russian Twist

  • Start seated in a v-sit position. With abs braced and shoulders back, pick up the Surge® and hold it in front of the chest. Keeping the back straight, slowly twist side to side, moving the Surge® from horizontal to vertical. Resist the pull of the water as it dumps from one side to the other. For added challenge, lift the feet off the ground to perform the move.  


 3. Plank Pull

  • Start in plank position with the Surge® under your chest and off to one side. Widen your feet and narrow your hands for stability. Reach under and across your body to grab the handle of the Surge®. Begin slowing pulling the Surge® all the way to the opposite side, keeping the water quiet. Continue pulling side to side, maintaining a braced core throughout the exercise.


 4. Sit-Up Chop

  • Start lying face up with the knees bent, holding the Surge® in a vertical position above one shoulder. Crunch up and simultaneously chop the Surge® across your body to the opposite hip. Focus on using the core to sit-up and move the Surge®, rather than your arms. Repeat all reps on one side before moving to the other.


 5. Crossbody Chop

  • Begin standing with feet about hip width apart, holding the Surge® in front of your thighs. Rotate your torso, bringing the Surge® to one hip. Using power from your core, rotate and drive the Surge® across your body and over the opposite shoulder. Slowly return to the start position. Repeat all reps on one side before moving to the other.

Sprinkle these 5 exercises into your next workout or use them as a mini-workout by linking them together. Here’s how:

Round 1:

  • Perform each exercise for 20 seconds (if exercise is two sided, spend 20 seconds on each side)
  • Recover 20 seconds between each exercise

Round 2:

  • Perform each exercise for 40 seconds (if exercise is two sided, spend 40 seconds on each side)
  • Recover 20 seconds between each exercise

Round 3:

  • Perform each exercise for 60 seconds (if exercise is two sided, spend 60 seconds on each side)
  • Recover 20 seconds between each exercise

If you’re new to Surge® training, try completing just one or two rounds for your first few workouts, then add the third round when you’re ready to add more challenge.


Alison Smith has a Masters degree in Kinesiology and works with athletes, college students, kids, older adults, and everything in between. In additional to working as a Hedstrom Fitness National Master Trainer, Alison owns EnergyX Fitness in San Antonio, Texas.