Surfing isn’t just about catching the perfect wave—there’s a lot that goes into making sure your body is ready to perform when you’re out in the water. If you want to stay balanced on your board, improve your pop-up speed, or build the endurance needed for paddling, it’s time to follow a solid surfing workout program.
These exercises are designed to improve strength, flexibility, and coordination, all key components of your surfing technique. Whether you’re just starting out or have been riding for years, adding these moves to your routine can help you make the most of your time in the water.
Let’s start with the basics. Push-ups are an essential surfing workout because they mimic the paddling motion you use to get out past the break and catch waves. Push-ups build upper body strength for paddling and popping up on your board. To maximize your paddle power, try a variation of the standard push-up, like wide-arm push-ups or plyometric push-ups. Both of these will help you build explosive power so you’re ready to take off when that perfect wave rolls your way.
The pop-up is one of the most important movements in surfing. Getting up quickly and smoothly from lying down to standing is necessary for catching waves. Burpees are a fantastic way to train your body for this movement. Burpees combine a push-up with a jump, which mimics the explosive pop-up motion and strengthens your entire body—from your core to your legs.
If you want to get even more out of your burpees, try adding a surfboard to the mix. Practice your pop-up on the board to simulate real-world conditions, improving your speed and balance at the same time.
Your core is the foundation of your balance, and it’s absolutely critical for surfing. Whether you’re cutting through waves or holding steady during a paddle-out, your core keeps you stable. Planks are an excellent way to strengthen those deep core muscles, ensuring you have the stability needed to stay balanced on your board.
To take things up a notch, try side planks or plank variations that challenge your core from different angles. Incorporating a stability ball or adding movement to your planks can also enhance your strength and coordination, so you’re ready to handle the changing dynamics of the ocean.
Surfers and yogis have a lot in common. Both require balance, flexibility, and a strong mind-body connection. Yoga is an ideal complement to any surfing workout program, helping to keep your muscles loose and limber while improving your mental focus. Key poses like the Downward Dog, Warrior II, and Pigeon Pose will stretch out tight muscles and improve your range of motion, giving you the flexibility to move fluidly on your board.
Incorporating yoga into your fitness routine also helps prevent injury by lengthening muscles and improving joint mobility. It comes in handy for surfers dealing with tight hips and shoulders, which often take a beating in the waves.
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While it might seem obvious, swimming is one of the best exercises you can do to enhance your surfing technique. It mimics the paddling motion you’ll be doing out in the water, builds cardiovascular endurance, and improves your breath control.
Focus on freestyle strokes to build your endurance and paddle strength. Adding interval training to your swim workouts can improve your ability to handle short bursts of intense paddling when you need to catch a wave. Plus, swimming builds overall body awareness and helps you feel more confident in the water.
Your legs are the foundation of your surfing stance, and strong legs are key to maintaining balance and control on your board. Squats and lunges are fantastic for building the strength and stability you need for powerful turns and smooth rides. These exercises work your quads, hamstrings, and glutes—muscles that are constantly engaged when you’re surfing.
Add jump squats or lunge variations to simulate the explosive movements you’ll need to pop up on your board and execute maneuvers. The stronger your legs, the more confident and steady you’ll feel when carving up the face of a wave.
Balance is at the heart of surfing. Without it, you’re not going to stay on your board for long. One of the best tools for improving your balance is a Bosu ball. This half-dome-shaped tool allows you to perform exercises on an unstable surface, mimicking the shifting conditions of the ocean.
Try standing on the Bosu ball while doing squats or practicing your surf stance. You can also use it for push-ups or planks to engage your core and stabilizer muscles. Incorporating Bosu ball exercises into your routine will help you stay steady when you’re out on the water, no matter how unpredictable the waves get.
Surfing can be hard on the body, and tight muscles can limit your range of motion and lead to injury. Foam rolling is a simple but effective way to loosen up your muscles and release tension after a surf session or workout. By rolling out areas like your calves, quads, back, and shoulders, you’ll improve blood flow to your muscles, reduce soreness, and enhance your recovery time.
Foam rolling also helps improve your flexibility and can correct muscle imbalances, allowing you to move more freely when you’re on your board. Make it a regular part of your post-surf routine, and your body will thank you for it.
Surfing is as much mental as it is physical, and being able to control your breath can make a huge difference in how you perform in the water. Practicing breathwork exercises, like deep diaphragmatic breathing or box breathing, can improve your lung capacity, help you stay calm during hold-downs, and enhance your overall endurance.
By training your mind to stay centered and relaxed through breathwork, you’ll be better equipped to handle the unpredictability of the ocean. It’s also a great way to mentally prepare for those bigger sets.
A solid surfing workout program can build the foundation for better surfing technique, whether you’re preparing for a new season or just trying to level up your skills. Join us at Ohana Surf Project, where we offer personalized surf lessons and top-quality rentals in Waikiki for beginners and advanced surfers looking to sharpen their technique.
Our expert instructors provide tailored lessons that focus on improving your performance while helping you connect with the ocean. With access to our surf, bodyboard, and stand-up paddleboard rentals, you’ll have everything you need to succeed in the water. Book your session today and become part of the Ohana!
