Surfing is a great sport that provides a full body workout. But it can be hard to sneak away in time to surf every day to build skills and get in that big workout. If you can’t get to 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 in a pool. These exercises will help get your body stronger and ready to ride the next big wave.
We will focus on four main areas: arms, core, legs, and endurance.
arm work
You will quickly discover that you will be using your arms much more than your legs when surfing. Some may argue that your arms are even more critical to a solid surf experience than your legs. This is because you will be relying heavily on them to paddle into position for every wave that comes your way. Here are three simple arm exercises to build strength and explosive power in rowing. The best part is that you won’t need anything more than a pair of dumbbells.
Alternating Overhead Press. With a dumbbell in each hand, press up until your elbows are locked, alternating which arm is extended. For an added challenge, do this while lunging. Do 15 on each side.
Dumbbell push-up and rowing. Get into a push-up position, each hand resting on a dumbbell. Lower down to a push up, push up and bend one arm in a row, lower down and repeat on the other side for one rep. Do 15 repetitions.
Dumbbell shoulder rotation. Stand with your feet shoulder-width apart, dumbbell in each hand. Raise your arms out to the sides until they are level with your shoulders. Move them in slow circles. Repeat 15 times, then switch directions. Drop your arms to your sides, swing your right arm back and back as if you were rowing. Repeat 15 times and then switch to the left side.
core strength
A strong core is vital to surfing hard, but in addition to strength, your core needs to be flexible and have good rotational force. Surfing requires constant movement and adjustments to maintain balance. The following exercises will help build a strong core and keep it moving freely. Add a medicine ball, kettlebell, or stability ball when you’re ready for the next step in the challenge.
Plank. Hold your plank for 30 seconds. Work up to 60 seconds. Make 5 planks.
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 on a stability ball until only the tops of your feet and your shins are on the ball. Lower yourself to do a regular pushup. Do this 10 times.
leg exercises
Your legs need to support your body while riding waves. The following exercises will build strength and stamina in your legs.
Single Leg Upper Body Rotations. Stand on one leg. Bend knee, hips pushed back. With your arms outstretched in front of you, slowly rotate your body from side to side while maintaining your balance. Add a medicine ball to your grip or stand on a BOSU for an added challenge. Repeat 5-10 times on each leg.
squats. This will work your core and your leg. Do as many as you can in 20 seconds, making sure to maintain proper form. Repeat 3 times.
lunges. Do 30. Do ten lunges, then take ten regular steps, then ten lunges again until you reach 30.
building resistance
There are no stops for a break when you’re on the water. Either you’re on your board, riding a wave, or you’re in the water, trying to avoid being pushed down. Stamina is 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. Level up and jump as fast as you can for 30-60 seconds. Then back up again to moderate the jumps. Repeat the intervals 5-10 times or as long as you can handle.
cardio. Begin a cardiovascular program. Run 2-3 days a week.
Swim. The best way to increase your rowing stamina is to swim and row, even in calm water.
These tips are practical and can be done by both beginner and experienced surfers. They’re a great way to build the muscle and stamina you’ll need in the waves, but they work just as well as a workout routine for those who can’t get out in the waves as often as they’d like. .
