You don't need to be in the sea to become a better surfer. Whether you're preparing for your first surf lesson or looking to improve your technique, there are plenty of surfing exercises you can do at home to build strength, improve your balance and increase your fitness.
At Big Blue Surf School, we know that surfing is about more than just standing up on a board. Paddling out, catching waves and popping up into the right position all require a combination of strength, coordination and confidence. The good news is that you can work on these skills without needing a gym membership or any specialist equipment.
Here are seven simple surfing exercises you can practise at home to help you feel more prepared for your next session in the water.
The pop-up is one of the most important movements in surfing. It involves moving quickly from lying on your board to standing in a balanced surfing position.
To practise at home, lie face down on a clear space on the floor. Place your hands beneath your shoulders, then push your upper body up while bringing your feet underneath you in one quick movement. Aim to land with your feet apart, knees bent and body facing sideways, just as you would on a surfboard.
Start slowly to get the technique right before building up your speed. Practising a few repetitions each day can help make the movement feel more natural when you're in the sea.
A strong core helps you maintain your balance, control your movements and stay stable on your board. Planks are a simple way to strengthen the muscles around your stomach, back and hips.
Start in a press-up position with your forearms on the floor and your elbows directly beneath your shoulders. Keep your body in a straight line, tighten your stomach muscles and avoid letting your hips drop.
Hold the position for 20 to 30 seconds, gradually increasing the time as you get stronger. Aim for two or three repetitions, with a short rest between each one.
Balance plays a huge part in surfing, particularly when you're learning to stand up and adjust your position on a moving board.
Stand on one leg with a slight bend in your knee and hold the position for 30 seconds. Keep your upper body upright and look straight ahead rather than down at your feet. Repeat on the other leg.
Once you're comfortable, try turning your head gently from side to side or reaching your arms in different directions. Always practise on a stable, non-slip surface, rather than standing on unstable objects.
Your legs do a lot of work when you're surfing. Strong legs help you stay low, absorb movement and maintain control as you ride a wave.
Stand with your feet approximately shoulder-width apart. Bend your knees and push your hips backwards as though you're sitting down on a chair. Keep your chest lifted and your heels on the floor before returning to standing.
Try two or three sets of 10 squats, adjusting the number to suit your fitness level. Focus on good technique rather than rushing through the repetitions.
Paddling is an essential part of surfing, and your shoulders, arms and upper back all contribute to moving you through the water.
Press-ups are a useful exercise for developing upper-body strength. Begin with your hands slightly wider than shoulder-width apart and your body in a straight line. Lower yourself towards the floor, then push back up.
If full press-ups are too difficult, start with your knees on the floor or use a wall for support. Try two sets of five to 10 repetitions and gradually increase the number as your strength improves.
These exercises can help develop the muscles used in surfing, although they don't replace the specific paddling technique and endurance you'll develop in the water.
Flexibility and mobility make it easier to move into a comfortable surfing stance. Lunges help develop leg strength while encouraging movement through your hips and ankles.
Stand upright and take a step forward. Bend both knees until you're in a comfortable lunge position, keeping your front knee aligned with your foot. Push back to your starting position and repeat on the other side.
Try five to eight repetitions per leg, moving slowly and staying within a comfortable range. You can also include gentle hip and ankle mobility exercises in your routine.
Surfing involves bursts of activity followed by periods of recovery. Building your general fitness can help you cope with the demands of paddling, getting back out after a wave and spending longer in the water.
Choose an activity you enjoy, such as brisk walking, jogging, cycling or skipping. Start with 15 to 20 minutes at a pace that suits your fitness level, then gradually build up your duration as you become fitter.
Consistency is more important than pushing yourself too hard. A regular routine will help you build fitness over time.
You don't need to be super fit to start surfing, and you certainly don't need to master every exercise before your first lesson. These surfing exercises are simply a great way to prepare your body, build confidence and work towards your goals.
The best way to improve your surfing is to combine regular practice on land with time in the sea. At Big Blue Surf School, our friendly, qualified instructors help beginners, families and more experienced surfers develop their skills in the water.
If you're ready to give surfing a go, or want to build your confidence and improve your technique, get in touch with Big Blue Surf School and join us for a surf lesson in Cornwall.
Visiting Widemouth Bay? Why not check out our sister company OA Surf Club.
