Surfing is a full-body workout that requires strength, endurance, balance, and flexibility. If you’re not regularly on your board, you might find yourself out of breath in the water or with muscles that give up after just a few waves. The good news? You can prepare for surfing perfectly from the comfort of your own home! With these five simple at-home surf fitness exercises, you’ll boost your endurance and get your body in top shape for your next surf trip.
1) Swim, swim, swim…
Swimming is the perfect training for surfers because it targets the exact muscles you use for paddling. Freestyle is especially ideal, as it strengthens your shoulders, back, and arms – the key muscle groups that will get you out to the line-up. At the same time, it improves your lung capacity, helping you stay on the waves longer.
Tip: If you don’t have access to a pool, you can train your paddling power with push-ups or resistance band workouts.
2) Balance Training for Stronger Turns
Stability and balance are everything when it comes to surfing. Feeling secure on your board can mean the difference between a smooth take-off and a wipeout.
Try these two exercises to improve your balance:
- Practice standing on an unstable surface. A balance board is great, but a rolled-up towel or cushion works too.
- Close your eyes and stand on one leg. Hold this position as long as possible – it sounds easy but is surprisingly challenging!
3) Running & Sprints: More Power for Paddling
A good surf warm-up doesn’t start at the beach – your leg strength and stamina are key when paddling out to the line-up or jumping explosively onto your board.
Here’s how to train at home:
- Regular jogging (3x per week) builds your base endurance.
- Interval sprints simulate short, intense paddle phases – try sprinting at full speed for 10–20 seconds during your runs!
4) Train Your Breathing Technique
Many beginners forget to breathe properly while paddling or duck diving – which can quickly lead to gasping for air. You can avoid this by consciously training your breath control.
Breathing exercises for surfers:
- Diaphragmatic breathing: Inhale deeply through your nose for 4 seconds, hold your breath for 6 seconds, and slowly exhale through your mouth.
- Breath-hold training: Gradually increase the time you can hold your breath – it could help you in critical situations out in the water!
5) Yoga: Your Surf Secret for More Flexibility
Surfers and yoga? A perfect match! Yoga improves flexibility, balance, and strength – exactly what you need for smooth take-offs and fluid turns. Top yoga poses for surfers include the Downward Dog (which stretches your shoulders and back) and Low Lunge (great for opening up the hips).
Find full routines and instructions in these blog posts:
Conclusion: Stay Fit, Surf Better!
Regular training makes a huge difference if you want to stay longer in the water and progress faster. So start today! Whether it’s swimming, balance training, jogging, or yoga – every bit of movement gets you closer to your perfect surf day.
Want to test it all out in the water? Come join us and put your surf fitness to the test at the best surf spots in Morocco! We’ll get you on the board and ready for your next session.
