Even when the ocean is far away or the waves are flat, you can increase your surfing skills with specific exercises at home. These workouts will keep you surf-ready. You will stay ready whether you have equipment or not. Let’s focus on simple surf routines that increase your paddling strength, speed up your popping up and improve your balance on the board.
Surf Fitness at Home without Equipment
Perfect for when you don’t have gear. These exercises focus on core strength, endurance, and flexibility.
1. Paddle Strength – Superman Lifts
Focuses on paddling muscles.
Lie on your stomach, lift arms and legs off the ground, hold for a few seconds, and repeat.
2. Balance Training – Single-Leg Deadlifts
Improves balance and control.
Stand on one leg, lean forward with the opposite leg extended, then return upright.
3. Pop-Up Practice – Floor Pop-Ups
Mimics the surfboard pop-up.
Push up from lying flat to a surf stance repeatedly.
4. Core Strength – Planks and Side Planks
Essential for stability on the board.
Hold a regular or side plank for 30–60 seconds to build core strength.
5. Cardio – Burpees
Boosts overall endurance.
Simulate the explosive energy needed for paddling bursts.
Surf Fitness at Home with Equipment
If you have gear at home, take your surf training to the next level.
1. Paddle Strength – Resistance Band Rows
Targets paddling power.
Attach a resistance band and pull toward your chest in a rowing motion.
2. Balance Training – Balance Board Drills
Sharpens stability for standing on the surfboard.
Practice weight shifts and simulated turns.
3. Core Strength – Russian Twists with Medicine Ball
Enhances board control and rotation strength.
Sit and twist with a weight to engage obliques.
4. Flexibility – Foam Rolling
Loosens tight muscles, keeping you agile.
Roll out your legs, back, and shoulders.
5. Cardio – Jump Rope
Builds stamina and coordination.
Perfect for mimicking the fast pace of paddling.
Surf Lessons and Equipment at Surf by Sachee
At Surf by Sachee in Hiriketiya Beach, Sachee encourage beginners to use softboards, helping them to build both confidence and balance in the water as they learn to surf. Students shift to hardboards for better performance as they make progress. To ride the waves, you prepare with these Surf Fitness at home exercises and they complement your surf training. Stay surf-ready, even when you're far from the ocean, and get the most out of your next surf session. Ready to hit the waves? Start your journey with Surf by Sachee!
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