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Surfing is one of the most challenging sports you have ever tried. It is one of the few that forces you to use almost every part of your body at once. And there is no rest. 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 sailing at several knots per hour above the surface of the water, twisting and turning as you do so. And when you fall, you have to get back on that board in the middle of the waves.

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

A full body workout

Surfing provides a workout for the whole body. That means any workout you do should focus on your whole body, not just rowing or balance, for example. One thing that makes surfing unique is the way the body works as a unit. All the parts are intertwined and must work together effectively to surf. You will need to keep your balance and rotate your torso or legs. You will have to swim and get on the board. This makes your training requirements a bit different than just hitting the machines. The best surf workouts will incorporate movement between body parts and have them work together.

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

Arm and shoulder exercises for surfing

The arms are used much more than the legs in this sport. You will first need to swim to your spot and then paddle until you can catch a wave. Once you fall off the board or ride the wave until it breaks, you’re back in the water trying to avoid being pushed down, stay away from rips, and stay out of the way of other surfers. Strong arms and shoulders are a must. Give them a try to build up some rowing power.

Dumbbell push-ups.
Swings with kettlebells.
Dumbbell rows.
Shoulder rotations with dumbbells.

Balance and leg exercises

Your legs need to be strong and stable. Even so, they will wobble after being in the waves for a bit. Make them stronger and get a better balance by incorporating these activities into your routine. Add a medicine ball or do the stationary exercises on a BOSU for an added challenge.

Single leg balance exercises.
Stride with Press above the head.

basic exercises

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

Back extensions.
Stability ball throws.
Bird dogs.

resistance exercises

Surfing requires the resistance of the whole body. You never know when an especially strong wave is going to hit you or what kind of currents you might face. Interval training is the way to go to build this kind of endurance. When you think about it, surfing is very much interval training. You’ll find yourself paddling casually 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 his training, he will become a better surfer and experience fewer injuries, which adds up to a better surfing experience.

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