The Best Surfing Exercises

Surfing is a lifestyle that can profoundly enhance both your physical and mental well-being. Did you know that an hour of surfing can burn up to 400 calories? That’s just one of the many benefits of incorporating surfing into your fitness routine or booking Waikiki surfing lessons. In this blog post, we’ll explore the best surfing exercises that can help you feel more at ease once you get on the surfboard.

The Best Exercises for Surfing

Surfing demands a combination of strength, endurance, balance, and flexibility. Whether you’re a beginner or a pro, integrating specific surfing exercises into your fitness routine can significantly enhance your performance on the waves. Let’s dive into the best exercises for surfing to help you become a better surfer – quicker. 

It’s always a good idea to do some conditioning before actually stepping on a surfboard. Not to worry, even if you have no fitness experience oe preparation, on our first-time surf lessons in Waikiki, students ride a wave either way!

Surf Fitness Exercises

Surf fitness exercises are crucial for building the necessary physical attributes to handle the challenges of surfing. These exercises focus on improving cardiovascular health, flexibility, strength, and mental clarity, all of which are essential for an effective surf workout.

Cardiovascular Fitness

One of the most significant benefits of surfing is the improvement it brings to cardiovascular health. Engaging in a vigorous surf workout by paddling to catch waves increases your heart rate and enhances heart function and endurance. Incorporating running, swimming, or cycling into your fitness routine can help boost your cardiovascular fitness, preparing you for longer sessions in the water.

Stress Relief

The rhythmic sound of the waves and Oahu’s tranquil waters offer a natural way to relieve stress. Surfing allows you to immerse yourself in the moment, disconnecting from daily pressures and rejuvenating your spirit. This mental relaxation is just as important as the physical benefits, contributing to overall well-being.

Improved Flexibility and Mobility

Surfing demands a range of movements that significantly enhance flexibility and mobility. The act of navigating the waves requires you to stretch, twist, and turn, improving your body’s overall mobility. Incorporating yoga and dynamic stretching into your routine can help maintain and enhance this flexibility, making you more agile on the board.

Strength Training for Surfing

Strength training is essential for surfing as it builds the muscle power needed to maneuver on the waves. Surfing exercises focus on the core, legs, and upper body, ensuring a well-rounded fitness regime.

Exercises for Surfing Strength

Surfing exercises like squats, lunges, and core workouts are essential for building the strength needed to ride waves. These exercises target key muscle groups such as your legs, core, and upper body, which are crucial for maintaining balance and control on your surfboard.

Surfing Exercises: Squats

Squats are excellent for strengthening the legs and core, which are essential for maintaining balance on the surfboard. Perform bodyweight squats, or add weights for an extra challenge.

Surfing Exercises: Lunges

Lunges improve leg strength and stability, crucial for powerful maneuvers on the waves. Incorporate forward, backward, and side lunges into your routine.

Surfing Exercises: Planks

Planks are great for building core strength. Hold a plank position for 30 seconds to a minute, ensuring your body remains in a straight line from head to heels.

Surfing Pop Up Exercises

Practicing the pop-up technique is vital for improving your ability to catch waves. Surfing pop up exercises, such as burpees and balance board drills, can help you perfect this essential movement.

Burpees

Burpees mimic the explosive movement needed for a quick pop-up. Perform several sets to build strength and speed.

Balance Board Drills

Using a surf balance board can simulate the instability of a surfboard, helping you practice and perfect your pop-up technique in a controlled environment.

Exercises for Surfing Paddling

Paddling is a critical aspect of surfing that requires strong shoulders and back muscles. Incorporate exercises like rows, pull-ups, and push-ups into your routine to enhance your paddling power and endurance.

Rows

Rows target the upper back and shoulders, essential for strong paddling. Use dumbbells or resistance bands for this exercise.

Pull-Ups

Pull-ups build upper body strength and endurance. If you’re new to pull-ups, start with assisted versions and work your way up.

Push-Ups

Push-ups strengthen the chest, shoulders, and triceps. Incorporate different variations, such as incline or decline push-ups, to target different muscle groups.

Surfing Exercises at Home

You don’t need to be at the beach to train for surfing. Many good exercises for surfing can be done at home, ensuring you maintain and improve your surfing fitness regardless of your location.

Good Exercises for Surfing

Home workouts can be just as effective as gym sessions if you know the right exercises. Here are some excellent surfing exercises that you can do at home:

1. Bodyweight Squats: These are great for building leg strength and can be done anywhere.

2. Planks: Excellent for core stability and can be easily incorporated into any workout routine.

3. Balance Board Exercises: These simulate the movements required for surfing, helping you practice balance and coordination.

   
   

Surf Stretching Exercises

Stretching is vital for preventing injuries and improving flexibility. Surf stretching exercises like yoga poses and dynamic stretches should be part of your regular routine to keep your muscles supple and ready for action.

1. Yoga Poses: Incorporate poses like downward-facing dog, cobra, and warrior poses to stretch and strengthen your muscles.

2. Dynamic Stretches: Perform movements like leg swings and arm circles before your workout to warm up your muscles and prepare them for activity.

   
   

Surf Exercise Machine

While not essential, using a surf exercise machine can mimic the movements of surfing and provide a fantastic workout. These machines are great for improving balance, strength, and overall surf fitness.

Is surfing not your thing? Paddle boarding, snorkeling, outrigger canoe rides, and hiking in Oahu are some top alternatives for your must-do Hawaii activity bucket list. 

How to Get Better at Surfing

Consistency is key when training for surfing fitness. Regular workouts that include strength training, cardio, and flexibility exercises will help you become a better surfer. The best workouts for surfing combine all these elements to create a balanced and effective fitness routine.

Training for Surfing Fitness

Creating a structured training plan that focuses on different aspects of fitness is crucial for improving your surfing skills. Here are some tips on how to get better at surfing:

1. Cardio Workouts: Incorporate running, swimming, or cycling to build cardiovascular endurance.

2. Strength Training: Focus on exercises that target your core, legs, and upper body.

3. Flexibility Exercises: Include yoga and dynamic stretches to improve your range of motion.

   
   

Surfer Fit

Achieving a surfer fit physique requires dedication and the right exercises. Focus on building a strong core, improving your balance, and enhancing your endurance. Incorporating surf-specific exercises will help you achieve a body that is not only fit but also functional for surfing.

Surfing Moves

Practicing surfing moves on land can greatly improve your performance in the water. Use a balance board to simulate the movements required for carving, turning, and maintaining balance on your surfboard.

1. Carving: Practice carving motions on a balance board to improve your control and precision on the waves.

2. Turning: Use the balance board to practice sharp turns and shifts in weight, mimicking the movements needed in the water.

   
   

Practice Surfing at Home

Even if you can’t get to the beach, you can still practice and improve your surfing skills at home. Here are some tips for practicing surfing moves and maintaining your fitness from the comfort of your home.

Pop Up at Home

Practicing your pop-up at home can make a significant difference in your surfing skills. Use a soft surface and focus on quick, explosive movements to replicate the action of popping up on your surfboard.

Is Surfing a Good Workout?

Yes, surfing is a fantastic workout! It engages multiple muscle groups, improves cardiovascular health, and boosts your mental well-being. Regular surfing can help you achieve a healthy, strong surfer body.

Healthy Surfer Body

Surfing helps you build a healthy, muscular physique by engaging your entire body. From paddling to popping up and riding waves, every part of your body works hard to maintain balance and control.

Start Training Today!

In conclusion, surfing exercises are essential for anyone looking to improve their surfing skills and overall fitness. From cardiovascular fitness and strength training to flexibility and balance exercises, incorporating these routines into your workout will make a significant difference. Contact us today if you have a special request. Otherwise, book your surfing lesson or Oahu day tour right away!