Surf Workout: 10 Exercises to Get Surf-Fit
You don't need a gym membership to get surf-fit. These 10 exercises target the exact muscles and movements you use in the water. Do this routine 2-3 times per week and you'll notice the difference in your next session.
The 10 Exercises
Pop-Up Burpees
Lie flat, hands beside chest. Push up and jump feet to a surf stance. Return to lying. The closest exercise to the actual pop-up.
Swimming (Freestyle)
The single best cross-training for surfing. Builds paddle endurance, breath control, and water confidence.
Balance Board
Mimics standing on a surfboard. No board? Stand on one foot with eyes closed for 30 seconds per side.
Push-Ups
The foundation of pop-up power. Keep body straight, lower until chest nearly touches ground.
Plank Holds
Essential for board balance. Start with forearm plank, progress to side planks and rotations.
Squats
Builds leg strength for riding. Add a hold at the bottom to mimic the low surf stance.
Single-Leg Romanian Deadlifts
Builds single-leg stability critical for surf balance. Keep back flat.
Resistance Band Paddle Pulls
Anchor band at chest height, pull back with alternating arms in a paddle motion.
Yoga Flow (Sun Salutation)
Cobra strengthens the back. Warrior builds legs. Down dog stretches shoulders and hamstrings.
Breath Hold Training
Being comfortable holding your breath reduces panic during wipeouts and hold-downs. Progress gradually.
Sample Weekly Plan
| Day | Activity | Duration |
|---|---|---|
| Monday | Surf workout (exercises 1, 4, 5, 6, 7) | 30 min |
| Tuesday | Swim or paddle | 30 min |
| Wednesday | Yoga / stretching | 15-20 min |
| Thursday | Surf workout (exercises 1, 3, 5, 8, 10) | 30 min |
| Friday | Swim or surf | 30-60 min |
| Saturday | Surf | Full session |
| Sunday | Rest or light stretch | — |
How Long Before You See Results
- ✓Paddle endurance: 2-3 weeks of consistent training
- ✓Pop-up speed: 1-2 weeks of daily practice
- ✓Balance improvements: 3-4 weeks
- ✓Full surf fitness: 6-8 weeks of consistent training
Frequently Asked Questions
How do I get fit for surfing fast?
Focus on swimming for paddle endurance, burpees for pop-up power, and planks for core stability. Doing these 3 exercises consistently for 2-3 weeks will noticeably improve your surf fitness.
Is yoga good for surfing?
Excellent. Yoga builds flexibility, balance, core strength, and breath control — all critical for surfing. Many professional surfers practice yoga regularly. Sun salutations and warrior poses are particularly relevant.
How fit do I need to be to start surfing?
You can start surfing at any fitness level. Beginner lessons in small waves are manageable for most people. Being able to swim 50 meters and do 10 push-ups will make your first session much more enjoyable.
Does surfing give you abs?
Surfing heavily works your core muscles, especially during paddling, pop-ups, and turns. Regular surfers develop strong core muscles. Combined with the calorie burn, surfing can contribute to visible abdominal definition.
What should I do the day before surfing?
Light stretching or yoga, hydrate well, eat a balanced meal, and get good sleep. Avoid heavy leg workouts the day before — you want fresh muscles for paddling and popping up.
Put Your Fitness to the Test
Ready to feel the difference in the water? Find a surf lesson near you and see how your training pays off.
Find Surf Lessons