At-Home Exercises That Keep You Ready For Surf Season All Year Long | Nutrition Fit



Surfing is one of the most challenging sports you’ll ever attempt. It’s one of the few that forces you to use nearly every part of your body at once. And there’s no resting. Once you’re in the water, you’re in. You’ll have to swim and paddle, catch a wave, then balance on a wet board that is cruising at several knots per hour high above the surface of the water, and make twists and turns while doing it. And when you fall off, you’ve got to get back on that board in the middle of pounding waves.

Getting surf-ready and staying in good surfing shape takes effort. It may seem like the best way to accomplish this is to surf more often but that’s not practical for many of us. The good news is there are many common exercises that you can do at home to help you stay in shape, prevent injury, and be ready to hit the waves when the opportunity arises.

A Whole Body Workout

Surfing provides a whole body workout. That means any workout you do should focus on the entire body, not just paddling or maintaining balance, for example. One thing that makes surfing unique is the way the body works as one unit. All the parts are intertwined and must work together effectively to surf. You’ll need to balance and turn your torso or legs. You’ll need to swim and pull yourself up onto your board. This makes your workout requirements a little different than simply hitting the machines. The best surf workouts will incorporate movement between body parts and get them working in conjunction with one another.

There are four areas of focus for any surfing exercise routine: Arms and shoulders, balance and legs, core and endurance. Let’s take a look at some exercises you can do at home that will improve each of these areas.

Arm And Shoulder Exercises For Surfing

Arms are used far more than legs in this sport. First you’ll need to swim out to your spot, and then paddle until you can catch a wave. Once you fall off your board or ride the wave until it breaks, you’re back in the water trying to avoid being pushed under, stay out of rips, and get out of the way of other surfers. Strong arms and shoulders are a must. Try these to build up some paddle power.

Dumbbell Push-ups.

Kettlebell Swings.

Dumbbell Rows.

Dumbbell Shoulder Rotations.

Balance And Leg Exercises

Your legs need to be strong and stable. Even so, they will get wobbly after you’ve been out on the swells for a bit. Make them stronger and get better balance by incorporating these activities into your routine. Add a medicine ball or do the stationary exercises on a BOSU for an extra challenge.

Single Leg Balance Drills.


Lunge with Overhead Press.

Core Exercises

Your core is essential to being able to surf with speed and power. It must be strong, yet flexible. Try exercises that both build core strength and help it rotate freely. Remember, the core is more than just your abs. A strong back and side muscles are just as important to maintaining balance as the abdominal muscles.


Back Extensions.

Stability Ball Rollouts.

Bird Dogs.

Endurance Exercises

Surfing requires full body endurance. You never know when an especially strong wave is going to come pounding down on you or what type of currents you might face. Interval training is the way to go to build up this kind of endurance. When you think about it, surfing is very much an interval workout. You’ll find yourself casually paddling one moment and the next, you’re giving it your all, trying to catch a wave.

Jog-Sprint Intervals.

Jump Rope Intervals.


When you can’t hit the waves, these exercises are a great substitute for keeping your body surf-ready. By adding these to your workouts, you’ll become a better surfer and experience fewer injuries, which all adds up to a better surfing experience.


Source by Chris A. Harmen