Get Surf Fit With These 5 Exercises

Surfing Fitness

Surfing is one of the most popular beach activities.

Australia is home to some of the best beaches in the world and not coincidentally, some of the best surfers in the world.

Surfing is a thrilling and very challenging sport.

For these extreme athletes, the bigger the wave the better the ride!

It may look difficult to learn but a few hours a day can make anyone learn surfing.

The most important part of surfing is achieving and maintaining balance.

Riding the waves will require you to shift your body to accommodate changes in weight. This is why surfers have very strong core muscles.

Building strong abdominal muscles is just one key component to becoming a good surfer.

Here are 5 of the best exercises for surfing…

1. Jackknife

Lie on your back on the floor with your arms fully straightened out behind your head and your legs fully extended and positioned close together.

Contract the abdominals by flexing at the hips to lift your hips and shoulders off the floor.

Your arms and legs must remain fully straightened out at a 45 degree angle. Hold the position for a count of 5 seconds.

Target Area: Upper And Lower Abdominals
Routine: 5 sets x 5 reps.

2. Swiss Ball Pike

Lie on your elbows and place your feet at the center of a Swiss Ball. Your elbows must be directly under your shoulders.

Contract the hip flexors and raise your hips as high as possible to roll the Swiss Ball forward.

At the top position, your hips, upper back and shoulders must be perpendicular to the floor.

Return to starting position by pushing your hips down and extending your legs back.

Target Area: Upper And Lower Abdominals
Routine: 3 sets x 10 reps.

3. Lying Rear Delt Raise

Lie face down on a flat bench. Grab a light dumbbell with each hand and palms facing each other.

Your elbows must be in line with your shoulders and wrist. Keep a slight bend in your elbows.

Pull your elbows up as high as you can until you feel a “pinch” in your rear shoulders. Return to starting position by resisting the weight.

Target Area: Rear Shoulders, Upper Back
Routine: 3 sets x 10 reps

4. Dumbbell Bench Press

Pick up a pair of moderately heavy dumbbells, bring them to shoulder level then lie on your back on a flat bench.

Pull your shoulders back then position the dumbbells on your upper chest with palms facing forward.

Press the dumbbells straight up but stop short of lock out. Resist the weight on the way back to starting position.

Target Area: Chest, Front Shoulders, Triceps
Routine: 3 sets x 8 reps

5. Sumo Deadlift

Take a wide stance behind a barbell with your feet angled at 45 degrees. Use an overhand grip where your forearms are just inside of your inner thighs. The shoulders must be in line with the bar.

Drop your hips then pull the bar straight up until your legs are straightened out. Return the barbell to the floor under complete control.

Target Area: Legs, Hips, Back, Rear Shoulders, Abs, Forearms
Routine: 5 sets x 5 reps

Here is a workout schedule you can use for these exercises:

Monday / Friday:
Dumbbell Bench Press
Lying Rear Delt Raise
Jackknife
Swiss Ball Pike

Wednesday:
Sumo Deadlift
Jackknife
Swiss Ball Pike

On Tuesday and Friday, you can add 20 minutes of swimming or running to improve your cardiovascular endurance.

Consistently perform this routine for at least one month and you should be ready to take on the biggest waves at your beach!