Simple surf exercises that you can do anywhere

Essential Surfing Workouts

Surfing works her whole body. Build up your surfing power and endurance with simple exercises that can be done anywhere. No surf required.

Surfing is a great sport that offers full body workouts. But it can be difficult to sneak in time to surf every day to build skills and get this great workout. If you can’t hit the beach every day but don’t want your surfing skills to atrophy, there are some great exercises that can be done at home or by a pool.

We focus on four main areas: arms, core, legs and endurance.


You will quickly find that you will be using your arms a lot more than your legs when surfing. Some may argue that your arms are more important than your legs for a solid surfing experience. This is because you will rely on them so much to paddle in position for every wave that comes your way. Here are three simple arm exercises to build strength and explosive paddling power. The best thing is that you don’t need anything more than a set of dumbbells.

Changing overhead press. Push up with a barbell in each hand until the elbows are locked, alternating which arm is extended. Do this during the lungs for additional challenge. Do 15 on each 5 Essential Surfing Workouts.

Dumbbell push up and row. Get in push-up position, each hand resting on a barbell. Lower yourself to a push up, slide back up and bend one arm in a row, lower and repeat on the other side for a representative. Do 15 repetitions.

Raise your arms to your sides until they’re shoulder-friendly. Move them in slow circles. Repeat 15 times, and then change direction. Let your arms fall to your sides, swing your right arm back and paddle over. Repeat 15 times and then switch to the left side.

Core strength

A strong core is crucial for strong surfing, but in addition to the strength, your core must be flexible and have good rotational strength. Surfing requires constant movement and adjustment to keep your balance. The following exercises help to create a strong core and move it freely.

Back extensions. You can do this on your hands and knees or on a stability ball. Raise one arm and one leg at the same time and hold for 10 seconds. Lower. Repeat on the other side. Do 10 repetitions.

Stability ball push-ups. Roll out on a stability ball until only your upper feet and your shins are on the ball. Lower yourself down to do a regular push-up. Do this 10 times.

Leg exercises

Your legs need to support your body as you swell. The following exercises will build leg strength and endurance.

One-leg torso rotations. Stand on one leg. Bend your knee, hips pushed back. With your arms outstretched in front of you, slowly turn your body from side to side while maintaining balance Surf for a connection. Add a medicine ball to your grip or stand on a BOSU for an additional challenge. Repeat 5-10 times on each leg.

Squats. This will work your core and your legs. Do as many as you can within 20 seconds, make sure you keep the right shape. Repeat this 3 times.

Lunges. Do 30. Do ten lungs, then take ten regular steps, then ten lungs again until you get to 30.

Building endurance

There is no stopping for a break when you are in the water. Either they’re on your board, navigating a wave, or you’re down in the water, trying to avoid being pushed under surfing wet suits. Endurance is the key to staying afloat and moving, even when you don’t want to.

Jump rope intervals. Jump rope at a moderate pace for 3-5 minutes. Kick it up a notch and jump as fast as possible for 30-60 seconds. Then back down to moderate jumping. Repeat the intervals 5-10 times or as much as you can stand.

Heart. Start a cardio program. Run 2-3 days a week.

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