Trying a New Sport Might Be the Confidence Boost You Need—It Was for Me

“I want you to believe that you’ve been doing this your whole life. You’re an athlete. You can do this,” said Kainoa McGee, my surf coach and waterman in Oahu, while holding down my board so I wouldn’t get carried away by waves. I was 30 minutes into my first-ever surf lesson off of Waikiki beach, and the taste of salt water had started to become overwhelming—my attempts to get up on the board for the past half-hour had me crashing back into the ocean with each try.

We’d only just met, but somehow McGee could tell I was the overly ambitious, critical, and overthinking type. As a paddled back after (another) failed attempt, he told me “Get out of your head.” And he was right. My fear of falling off the board was literally making me fall off the board. In that moment, McGee felt like more than just a surf instructor and closer to a life coach. His words could easily be applied to so many areas in my life. I just had to get out of my head.

Trying surfing for the first time

Before an end-of-summer family vacation to Hawaii, I had never surfed a day in my life. I had also never even dreamed of trying the sport until the trip was planned. There aren’t a ton of black female surfers to model after (at least none I’d heard of or seen before), so it’s never been an activity I saw myself doing. But I’ve always been drawn to new experiences, and you can count me in for basically anything that has to do with fitness. I got my first chance during a week at Waikiki and becoming one with the water and waves.

I’m not particularly the strongest swimmer. I know a few basics for survival—treading water, doggy paddle, and I can float on my back…so basically, I know how to not drown! But swimming “athletically” and efficiently isn’t my strong suit. But I’m a six-time marathoner, personal trainer, running coach, indoor cycling instructor, and I dabble in yoga—there’s got to be some athletic capabilities that are transferable, right?

Surfers look so cool, confident, and strong. In my head, I felt like I could replicate that.

My inexperience (and teetering confidence) with water sports wasn’t stopping me from the challenge. Surfers look so cool, confident, and strong. In my head, I felt like I could replicate that in some way. I am a Virgo, after all! Trying new things and learning to master them is kinda my thing. Plus, research shows that new experiences are good for our emotional health, according to UW Medicine. They can gives us a hit of dopamine (those feel-good chemicals) and give us a sense of satisfaction. So I knew it would be hard—but I also knew that if I could pull it off, it would be worth it.

Surf’s up at surfing school

Anytime you want to try something kind of scary for the first time, it’s best to set yourself up for success. So for surfing, the first step was finding the perfect place to take a lesson. On Oahu there are plenty, but finding the right fig was important to me: I’m a pretty hands-on learner, so I was looking for an instructor that would be patient with me and happily answer the wave of questions I knew I’d have. During my first day in Hawaii, I went for a run and ran past a bright, eye-catching yellow school bus that was labeled “surf school bus.” Yes, please. I wanted to know which surfing school on Waikiki was going to bring me back to the days of boarding a yellow school bus (I loved the nostalgia!).

Turns out it was the Ohana Surf Project—an organization that prides themselves on having a “family-oriented approach” and aims to improve the lives of others, just like family. I was sold. I booked a two-hour private lesson for the following day (my birthday) and packed up the essentials: bathing suit, towel, and a good attitude for a day of trying something new, with the very high possibility of failing.

I arrived at the Ohana Surf Project homebase 15 minutes before the start of my lesson. I was given a long-sleeve shirt to throw on top of my bikini and some water shoes to protect my feet from rocks and the reef on the ocean floor. A group of us sat down for a quick orientation and water safety presentation. Turns out, you don’t have to be a strong swimmer to surf (per one of the instructors), and I was elated. Things you do need: balance, upper-body strength, and an aloha attitude. Then we loaded on the surf school bus to head to the beach.

The water on Waikiki beach is so beautiful it looks fake. Crystal clear blue, white sand, and soft waves crashing in the Pacific Ocean…a total dream. I couldn’t wait to jump in. But first, it was time to meet the man that was going to make my surfing dreams come true.

Meet my coach, Kainoa McGee

After hopping off the bus I was introduced to Kainoa McGee. Born and raised in Hawaii, McGee has been a surf instructor and competitor for more than a decade. I could tell he knew what he was doing: McGee just has that look, like yeah, that man can dominate some waves.

surf instructor kainoa mcgee and ciara lucas — Kainoa McGee and the writer.

When he was assigned to me, another instructor leaned over and said, “You’re in good hands,” and my teetering confidence felt a little stronger. McGee gave me a warm, friendly greeting and we walked over to a shady spot in the grass before heading to the water. The first thing we did was a few exercises to activate our surfing muscles. Warming up? Now this is something I know how to do! We did arm circles to wake up our arms and shoulders (essential muscle groups to paddle) and twisting lunges to get the legs and core ready to go.

From there it was time to practice my surfing stance. I laid in the grass pretending there was a surfboard under me, and McGee instructed me how to lift up into a standing position. It’s almost like a burpee, with a few modifications. Your hands stay close to your chest, squeezing your core, then you pop up, parallel with the board, with your feet wide and knees slightly bent. On land, I was nailing it! But could I replicate it in the water?

On land, I was nailing it! But could I replicate it in the water?

McGee and I each picked up one end of a surfboard and carried it to the edge of the ocean. It was finally time for me to be put to the test—and the only options were to surf, swim, or sink. I was buzzing with excitement and nerves. We waded in and immediately got crashed by a wave. I didn’t even get a chance to ease into the water and feel out the temperature, but I took it as a sign that it was time to dive in. It was a hot and sunny day; the water felt cool and refreshing. I climbed onto the surfboard and paddled into the water.

More lessons than just surfing

As expected, the first few attempts to get up on the board were a total fail. McGee would give me a big push when a wave was coming, so I didn’t have to paddle too hard. Then I’d try to do what we practiced on land—push up and bring my right leg to the front of the board, stand parallel and balanced. Easier said than done.

The water felt good, but I was determined to get up on that board. Thirty minutes into my lesson, as I paddled back to McGee for another try, he spoke the words to me that I’ll never forget: You’re an athlete. You can do this. Get out of your head.

Get out of your head.

The next wave came rushing toward us and he gave me a push. The sound of water whooshing under my board rang in my ears. It felt like I was floating. Then I heard McGee yell, “Up!” I carefully lifted my chest, swung my leg forward, and stood up.

I was surfing!

I rode my first wave all the way. I could hear McGee and the instructors cheering for me. The feeling was enthralling, and from that first wave to the end of my session, I was catching waves and taking names.

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Imposter syndrome hit me in waves, too

After my private lesson I felt encouraged to keep practicing. Plus, there were plenty of surf shops that offered board rentals. I found the closest shop to my Airbnb and walked in with the intention of picking out a board for the day. Immediately the vibes felt off. The two men working in the shop didn’t acknowledge I walked in or as I browsed the shop’s gear. Finally I asked how much it cost to rent a board. The employee looked me up and down and said, “Have you ever even surfed before?”

I was shocked. That didn’t answer my question, and what exactly does a surfer “look like,” anyway? I told him yes, I have surfed before. Then he tried pushing me into buying a surfing lessons package, instead of answering my original question. After explaining to him that I’d taken a private lesson earlier in the week, he dismissively said, “Oh. Well I guess you can rent one,” before walking away.

There was no way I was giving them business. I walked out of the surf shop pretty discouraged. Did I belong in this space? Am I in over my head to get out there and try on my own? I felt imposter syndrome taking over and headed back to the Airbnb.

Did I belong in this space? Am I in over my head to get out there and try on my own?

I told my mom about the exchange, and naturally, she went into outraged mom mode. “You’re getting back in that water! You’re a surfer!” she exclaimed. She made it her personal mission to help me find another surf shop that was more welcoming. After a short walk, we stumbled upon a board rental stand at Billabong.

A woman at the front desk greeted us with a friendly smile. I explained to her that I was a beginner, but hoping to rent a board so I could keep practicing. She chatted with me for 20 minutes to explain which board would be the best fit, previewed wave conditions with me, and encouraged me to get out in the water early so I could have a good session. This was the kind of interaction I needed.

Catching waves and building confidence

For the rest of my trip, I rented a surfboard from the Billabong stand. Taking her advice, I woke up around 8 a.m. to eat some breakfast then get out into the water where the more experienced surfers gathered. I made sure to stay out of the way as I watched their technique—the way they paddled, positioned themselves to waves, and so seamlessly got up onto their surfboards.

After “studying” for 30 minutes, I felt ready to catch my own waves solo. There was no push from McGee, but I could hear him saying, “Get out of your head. You’ve been doing this your whole life.”

When a wave came, I paddled hard. I listened for that whooshing sound, and that feeling of water surging beneath my board. I carefully lifted my body, standing up on my surfboard and holding the position. I was doing it.

I rode the wave until it died and my board became still. Plopping back down, I could hear a round of applause from some beach-goers on the sand. Take that, surf shop guy. I am a surfer.

Fitness Fitness Tips

Hip Abduction Exercises Are the Secret to a Strong, Pain-Free Lower Body. Try These 5 Moves

Lauren Mazzo

December 10, 2024

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Photo: Getty Images/ South_agency

In fitness and wellness circles, there’s a lot of talk about hips, whether they’re tight, weak, or holding trauma. What many people might not know, however, is just how complicated the hip joint is. There are about 20 different muscles that act on the joint and move your leg in all different directions, plus help to stabilize your pelvis and work synergistically with muscles above (in your core) and below (in your legs).

One essential part of this complex system is the hip abductors—the muscles you might be poking when you massage the outer side of your glutes or try to stretch with figure four pose after an intense cycling class.

“This muscle group plays a key role in side-to-side movements, stabilizing during single-leg activities, and preventing overcompensation from other muscles,” explains Stacy Orsborn, CPT, certified personal trainer and co-founder of Victress MVMT. Still, your abductors can become weak or dysfunctional from everyday activities (like sitting at a desk all day) and accidentally be neglected when we’re doing strength work.

Luckily, the fix is easy: You can activate and strengthen your hip abductors with just a few minutes a day. All you need are the five simple hip abduction exercises below, which require no more than your body weight and a mini band. Keep reading for all the details, including why they’re totally worth your time.

What are your hip abductors?

The hip abductor muscles are a group of muscles that move the leg away from the midline of the body (i.e. out to the side), explains Schuyler Archambault, DPT, CSCS, physical therapist, strength coach, and owner of Arch Physical Therapy and Fitness. Here’s a breakdown of the three primary hip abductor muscles:

Glute medius: The gluteus medius is a fan-shaped muscle that stretches from the back of the hip bone down to the top of the femur (thigh bone). It lies underneath the gluteus maximus (the largest glute muscle), and its main job is to abduct your leg or extend it out to the side.
Glute minimus: The gluteus minimus is like a miniature version of the gluteus medius. It lies underneath the gluteus medius and stretches from the back of the hip bone to the top of the femur. It’s an important hip stabilizer and helps abduct your leg as well as rotate your thigh inward.
Tensor fasciae latae: The tensor fasciae latae (TFL) is a small muscle on the front outside of your hip; if you put your hands on your hips, it’s located just below the hip bone. The TFL helps abduct and internally rotate your leg, but also acts as a hip flexor muscle, pulling your thigh up/closer to your torso.

The piriformis (a tiny muscle deep in your glutes), sartorius (a thin hip-flexor muscle), and certain parts of the gluteus maximus also help with hip abduction, though to a lesser degree than the muscles listed above.

Why is it important to strengthen your hip abductors?

Hip abduction might not seem all that important in your day-to-day life (unless you regularly grapevine or speed skate around your kitchen), but the value of these muscles goes far beyond the specific movement pattern of lifting your leg out to the side.

“The hip abductors’ most important function is stabilizing the hip and pelvis,” Archambault says. For example, when your weight is on your right leg, your right hip abductor muscles are holding the pelvis, preventing it from dropping down to the left, she says. This is essential for weight-bearing activities like walking, running, or any movement that requires you to balance on one leg.

“When your hip abductors are strong, they keep the pelvis level and aligned, which reduces strain on the knees and lower back and prevents misalignment issues,” Orsborn adds. “This helps decrease the risk of knee injuries, prevent lower back pain, and improve balance and power in daily activities (walking, climbing stairs, standing for long times) and sports (soccer, basketball, track, tennis, etc.).”

It’s true: Weak or dysfunctional glute medius or minimus muscles can cause a cascade of problems, leading to issues like an abnormal walking gait or knee and ankle injuries like iliotibial (IT) band syndrome, ACL tears, or patellofemoral pain syndrome (one of the potential causes of “runner’s knee”). Research also shows that weak hip abductors are linked to chronic lower back pain and that strength in this muscle group is crucial for balance and mobility across all age groups.

And, unfortunately, there are a lot of lifestyle factors that can result in weak or inhibited hip abductors. For example, standing with your weight shifted onto one leg, certain sleeping positions, sitting with your legs crossed for extended periods of time, and having tight adductors (i.e. inner thigh muscles) can all contribute to abductors that don’t work optimally.

As you may have come to understand, this means training your hip abductors is important for pretty much everybody, including runners, walkers, desk workers, and people with lower back, hip, knee, or foot pain, Archambault says.

How to work your hip abductors

Both Archambault and Orsborn generally recommend training your hip abductors two or three times per week. “I’ll often have clients perform at least one isolated hip abductor exercise as part of their warmups in each session,” Archambault says.

If you’re a runner or are experiencing hip, knee, foot, or ankle pain, you may want to increase this to three to four times per week, doing two to three hip abduction exercises each time, she adds. (Note: If you’re dealing with severe or chronic pain, it’s a good idea to see a medical pro or physical therapist, too.)

“This schedule allows you to build strength without overworking the muscles, which is especially important if you’re also engaging in other lower-body exercises,” Orsborn says—because your hip abductors will also be jumping into action to stabilize your pelvis during squats, lunges, and other moves, even if they aren’t abductor-specific exercises.

Best hip abduction exercises

Want to get your hips in tip-top shape? Try incorporating these five hip abduction exercises, as recommended by Orsborn and Archambault, into your workout warmups a few times per week.

1. Standing abductor leg lift

“This simple move is great for targeting the outer hips and helping with balance and stability,” Orsborn says. You can do them with just your body weight or with a mini band, as shown, to increase the difficulty. If needed, you can lightly hold onto a wall or chair for balance.

Stand with your feet hip-width apart, holding onto a sturdy object for balance if needed. Shift your weight onto your right leg and lift the left leg off the floor.
Keeping your core engaged and your standing leg softly bent, extend your left leg straight out to the side without leaning your torso. Keep your left knee pointed forward.
With control, return your left leg to the center, tapping your toes to the floor if needed. That’s 1 rep.
Do 3 sets of 10-15 reps on each side.

2. Side-lying abductor-focused leg lift

You may have seen this simple move in Pilates classes—and it’s awesome at activating your glutes and improving hip strength without stressing the knees, Orsborn says.

Lie on your left side with your bottom leg bent and your top leg extended straight. Prop up your torso on your left elbow, and place the right hand on the floor in front of your ribs for balance.
Engage your core so that the left side of your torso is taut, not collapsing into the floor. Lift the right leg up to about shoulder height, engaging the outer thigh and hip muscles. Keep the knee pointed forward, and don’t allow your hips to tip or move.
Lower the right leg with control. That’s one rep.
Do 3 sets of 10-15 reps on each side.

3. Banded lateral walk

“Lateral band walks with a mini band around your thighs or ankles are excellent for isolating the gluteus medius,” Orsborn says. If you have limited space, you can repeat the reps going back and forth, as shown; if you have more room, take multiple steps in one direction before switching. “Be sure to lead the movement with the heel, making sure your toes do not turn outward,” Archambault says. “Also, make sure to keep constant tension on the band without hiking up your hip as you step.”

Place a resistance band around your legs just above your knees (easier) or ankles (harder). Bend your knees slightly into a quarter-squat position.
Step out to the side with the left foot, keeping both feet pointing forward and maintaining the squat position.
Then, step your right foot closer to the left while maintaining tension in the band.
Continue stepping side to side for 10-12 steps in one direction, then reverse. Do 3 sets.

4. Clamshell

Clamshells (another Pilates fave) are awesome for strengthening the hip abductors and glute medius, which are key for knee and hip stability, Orsborn says.

Lie on your left side with your legs stacked and bent at a 45-degree angle so your feet are in line with your hips, shoulders, and head. Prop up your torso on your left elbow and engage your core so that the left side of your torso is taut, not collapsing into the floor.
Keeping your feet together, lift your right knee as high as possible without rotating your pelvis (tipping backward or forward).
Slowly lower the right knee to return to start. That’s 1 rep.
Do 3 sets of 12-15 reps on each side.

5. Cossack squat

A cousin of the lateral lunge, Cossack squats work both leg strength and flexibility, Orsborn says. “They open up the hips and challenge your balance in a functional way.” These are especially great if you have tight and/or weak adductors (inner thighs) since that important hip muscle group gets stretched and strengthened in this move, too.

Start standing with your feet wide, toes slightly turned out.
Shift your weight to the right side, bending the right knee deeply while keeping the other leg extended.
Sit your hips backward and lower as far as possible, focusing on engaging the outer hip and abductor.
Push through the bent leg to return to standing, then repeat on the other side. That’s one rep.
Do 3 sets of 10-12 reps.

Trying a New Sport Might Be the Confidence Boost You Need—It Was for Me

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