What is Prone Paddle Boarding?

  • By: Adrian
  • Approximate reading time: 5 min.

Paddle boarding is a great way to get out and enjoy the water while getting a workout at the same time. But what if you’re new to paddle boarding and don’t know where to start? There are different types of paddle boarding, each with its own set of challenges and benefits.

In this article, we’ll introduce you to prone paddle boarding – a variation that is growing in popularity because it is easier for beginners and provides a great workout. We’ll also talk about some of the other types of paddle boarding, so you can decide which one is right for you!

What Is Prone Paddle Boarding? In prone paddle boarding you lie down on your stomach and use your arms as paddles. This makes it much easier for beginners as well as being a great workout.

Unlike traditional paddle boarding, prone boarding doesn’t require you to balance yourself. This makes it a great option for people who are new to the sport, or who want a less challenging workout. Prone paddling is also a great way to improve your core strength and upper body strength.

How to Get Started with Prone Paddle Boarding

Prone paddling is suitable for all ages and fitness levels
Prone paddling is suitable for all ages and fitness levels

If you’re interested in trying out prone paddle boarding, there are a few things you need to know. First, you’ll need a prone board that is specifically designed for this activity. You can find these prone boards at most sporting goods stores and surf shops, or you can order one online.

Once you have your prone board, you’ll need to find a body of water that is calm and shallow. A lake or river with little to no current is ideal. Start by simply laying down on your prone board and start paddling with your arms in a swimming movement. Just be sure to keep an eye on how far away from land you are.

Benefits of Prone Paddle Boarding

There are many benefits that come with exercise, and prone paddle boarding is no exception. Exercise has been shown to improve mental health, increase life span and protect against conditions such as heart disease, stroke, and diabetes. You’ll feel more confident, and get a nice boost of endorphins – which make you feel good – after every time you paddle out. 

In addition to the general benefits of exercise, prone paddleboarding has some other specific benefits. This type of paddle boarding is a great workout for your core and upper body, as both are engaged the whole time! You might find your neck, back, and shoulders get a good workout.

Paddle boarding in general is a great way to get off the couch and into the real world. You can get out and surround yourself with nature, which is the best therapy there is!

Other Types of Paddle Boarding 

In addition to prone paddle boarding, there are several other types of paddle boarding that you can try. If you still don’t have a paddle, you can try paddling from the kneeling position. This helps to improve flexibility, and is a technique used in certain heats of paddle board racing. All you do is paddle with both arms simultaneously to propel yourself forward. With enough practice, you might just end up in a race yourself! 

Stand-up paddle boarding is the most popular type of paddle boarding. In this sport, you stand on your board and use a paddle to propel yourself through the water. Stand-up paddle boarding is a great workout for your entire body, though it requires some level of balance and coordination. 

Paddle board surfing is a less common, but no less cool variation of paddle boarding. It requires the most level of skill and experience, as you’re riding the waves like you would a surfboard, but you’re also using a paddle to help keep up with the speed of the waves since the boards are generally heavier and slower. 

If you’re looking for a less challenging workout, or want to change things up while you’re out during a prone paddle boarding session, try out sup yoga. Sup yoga is a combination of paddle boarding and yoga. In this activity, you do traditional yoga poses on your board while floating on the water. Sup yoga is great for improving flexibility and strength.

Tips for Getting the Most Out of Your Workout While Prone Paddle Boarding

Prone paddle boarding safely

Now that you understand the benefits and different types of prone paddling here are some tips for getting the most out of your time on the water.

Make sure you wear a lifejacket or personal buoyancy aid – in most places it is illegal to go out on the water without one.

No matter how long you plan to be out in the sun, wear sunscreen! The sun’s rays reflect off the water, so you’ll be exposed to more UV rays than you would if you were on land. Prone paddlers have their back exposed especially so if you don’t want to end up looking like a lobster, then lather up. 

Drink plenty of water, especially if it’s a hot day. It’s easy to get dehydrated when you’re sweating, so make sure to drink up. If you’re planning to be out for a while, make sure to take water with you, whether it’s in a camelbak or a holstered water bottle.

Don’t forget to stretch before and after your session. Prone paddle boarding works a lot of muscles that you might not be used to using. After your first session, you might end up feeling muscles you didn’t even know you had! Stretching will help prevent injury and reduce muscle soreness. 

Take a moment to enjoy being in nature. Whether you’re out for an intense workout or just learning to get used to being on your prone board, you’re only going to get the most out of it if you stop to take a moment and appreciate being out on the water and in nature. 


Prone paddling is a great way to get a workout while enjoying the outdoors. You’ll get all the benefits of a workout, without having to go to the gym! It’s perfect for beginners and experienced paddle boarders alike, as you don’t have to worry so much about balance and technique, but stretching before and after is especially important for beginners.

With so many variations of paddle boarding there’s something for everyone. So what are you waiting for? Get out there and try it for yourself!

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