7 Exercises To Help Improve Your Surfing

Surfer with surf board on beach

Mashum Mollah

Release Date

Thursday, May 12, 2022


Surfing is a physically demanding sport that requires a lot of practice, training, and consistency to perfect your skills. One of the reasons people of all ages want to learn how to surf is that it offers several health benefits. It is one of the most enjoyable and rewarding water sports because you harness the power of different waves as you surf them.

Being fit is not necessary to surf, but it will enhance your surfing experience. Surfing is a combination of several activities, such as strength, balance, endurance, speed, flexibility, etc. Exercising regularly has proved to be effective in helping people improve their skills and techniques.

In this article, we have a list of exercises that will help you surf better and achieve your surfing goals:


Throughout your time surfing on the water, you need to get into different positions. Crouching or squatting is one of the most common positions, especially during a bottom turn.

When you squat, you improve your posture and build strength in your lower body. When you have healthy joints and muscles, you will be able to get into a range of motion when on your board.


Being of the most classic exercises out there, the push-up is precisely what you need to strengthen your core, shoulders, and arms. When it comes to surfing, you need to have strong upper body strength as you need to paddle, duck dive, pop-up, and so on efficiently.

If you have never done this exercise before, it is important that you start from the basics and then gradually move into higher forms of push-ups.

Doing push ups in the sunset


Strengthening your core is essential as it will help you tackle different waves. When you have a strong core, you will have more balance in your body and improve your endurance.

Planking is extremely hard as it uses all the muscles in your body at once. Some people can barely keep themselves straight for a few seconds, but the more often you do it, the easier it is to master different surfing techniques.


Another popular exercise that is popular amongst surfers is burpees. Muscle memory is one of the most important elements during your surfing training. When you surf, you need to move into different positions instantly, or else you may miss your moment.

Plus, waves are constantly changing, so your body will smoothly move into the desired position without any hassle by building muscle memory. This exercise strengthens your muscles and also helps in increasing your endurance.

Running Exercise

Without a doubt, running exercises or cardio workouts are essential to being fit and healthy. When you surf, you want to be out there for hours so that you can ride your waves without any hassle.

Running exercise is excellent for building stamina, strengthening your legs, and also helps you maintain an optimum weight. The best part about this exercise is that you can go anywhere anytime, so make sure that you do a lot of cardio workouts as it will enhance your experience in the water. Bosu Ball Surfer Exercises can be a great addition to your routine as they will help you improve your balance and stability on your board.


As you know, surfing makes you shift your body into several yoga movements to have better balance and ride your wave longer. Yoga is a popular exercise routine amongst experienced and professional surfers because it improves your flexibility and boosts muscle memory.

Lunging is an excellent yoga movement that improves your balance and strengthens your core. This position will also give you more stability and enable you to switch between different positions on the board smoothly.

Yoga position outdoors


If you want to build strength in your core, shoulders, arms, and back, you need dumbbells. These dumbbell exercises are highly versatile, so you can use them to build any muscle group.

You can even use these exercises combined with the exercise mentioned above to enhance your surfing experience further.

Final Thoughts

Surfing is an excellent sport that offers several benefits for individuals, and if you want to get better at what you do, these exercises will help you.

As much as you are working on your physical health, it would be best if you focused on your mental health as well. With so much information on mental health available online, here are some myth busters that will help you.


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