Best Workouts for Surfing

Best Workouts For Bigger Arms

Surfing is a sport that requires a unique combination of strength, balance, and endurance. It’s not just about paddling out to the waves and catching them, but also about being able to stay on the board and maneuver through the water with ease. To achieve this level of skill, surfers need to engage in specific workouts that target the muscles and movements required for surfing. In this blog post, we’ll explore the best workouts for surfing and how they can help you improve your performance in the water.

Whether you’re a seasoned surfer or just starting out, incorporating these workouts into your routine can help you build the strength and endurance needed to catch more waves and improve your overall surfing ability. From core exercises to balance training, we’ll cover a range of workouts that will help you become a better surfer. So, grab your board and let’s dive into the world of surfing workouts!

Paddleboarding

Paddleboarding is a water sport that involves standing on a board and using a paddle to move through the water. It is a great workout for building upper body strength and endurance, which is essential for surfing.

To do this workout, you will need a paddleboard and a paddle. Start by standing on the board with your feet shoulder-width apart and your knees slightly bent. Hold the paddle with both hands, with your hands shoulder-width apart and your arms straight.

To move forward, place the paddle in the water and pull it towards you, using your core and upper body to generate power. Alternate sides with each stroke to maintain balance and keep moving forward.

Paddleboarding is a low-impact workout that can improve your balance, coordination, and overall fitness. It is also a great way to enjoy the outdoors and explore new bodies of water. So, grab a paddleboard and hit the water for a fun and challenging workout!

Swimming

Swimming

Swimming is a low-impact, full-body workout that can help improve your cardiovascular fitness and build endurance. It is a great exercise for people of all ages and fitness levels, and can be done in a pool, lake, or ocean.

To do this workout, start by getting into the water and warming up with a few laps of freestyle or backstroke. Once you are warmed up, you can start to incorporate other strokes such as breaststroke, butterfly, or sidestroke. You can also add in some interval training by swimming at a faster pace for a set amount of time, then slowing down to recover.

The benefits of swimming are numerous. It is a great way to improve your cardiovascular fitness, as it works your heart and lungs while also burning calories. Swimming is also a low-impact exercise, which means it is easier on your joints than other forms of exercise like running or jumping. Additionally, swimming can help improve your flexibility, balance, and coordination.

Overall, swimming is a great workout for anyone looking to improve their fitness and endurance while also enjoying a fun and refreshing activity.

Squats

Squats

Squats are a popular and effective exercise for building leg strength and improving overall fitness. This exercise targets the muscles in your lower body, including your quadriceps, hamstrings, glutes, and calves. Squats are a compound exercise, meaning they work multiple muscle groups at once, making them a great addition to any workout routine.

To perform a squat, start by standing with your feet shoulder-width apart and your toes pointing forward. Keep your chest up and your core engaged as you lower your body down by bending your knees and pushing your hips back. Keep your weight in your heels and make sure your knees do not extend past your toes. Once your thighs are parallel to the ground, push through your heels to stand back up to the starting position.

There are many variations of squats, including front squats, back squats, and goblet squats. You can also add weight to your squats by using dumbbells, a barbell, or a kettlebell.

The benefits of squats are numerous. They can help improve your balance and stability, which is important for activities like surfing. Squats also help build muscle mass and increase strength in your lower body, which can improve your overall athletic performance. Additionally, squats can help improve your posture and reduce your risk of injury by strengthening the muscles that support your spine.

Overall, squats are a versatile and effective exercise that can benefit anyone looking to improve their lower body strength and overall fitness.

Lunges

Lunges

Lunges are a popular exercise that targets the muscles in your legs, including your quadriceps, hamstrings, and glutes. This exercise is great for building leg strength, improving balance and stability, and enhancing overall lower body function.

To perform a lunge, start by standing with your feet hip-width apart and your hands on your hips. Take a big step forward with your right foot, keeping your left foot in place. Lower your body down until your right thigh is parallel to the ground, making sure your knee doesn’t extend past your toes. Your left knee should be hovering just above the ground. Push through your right heel to return to the starting position, and repeat on the other side.

There are many variations of lunges, including reverse lunges, walking lunges, and side lunges. You can also add weights to increase the intensity of the exercise.

The benefits of lunges are numerous. They help to strengthen your legs, which can improve your overall athletic performance and reduce your risk of injury. Lunges also engage your core muscles, which can improve your posture and stability. Additionally, lunges are a functional exercise that mimics movements you use in everyday life, such as walking up stairs or getting out of a chair.

Planks

Planks are a popular exercise that primarily targets the core muscles, including the rectus abdominis, transverse abdominis, and obliques. This exercise involves holding a static position that mimics the top of a push-up, with your body in a straight line from head to heels.

To perform a plank, start by getting into a push-up position with your hands shoulder-width apart and your feet hip-width apart. Engage your core muscles and hold your body in a straight line, making sure to keep your hips level and your shoulders directly over your hands. Hold this position for as long as you can, aiming for at least 30 seconds to start and gradually increasing your time as you get stronger.

Planks are a great exercise for improving core strength, stability, and endurance. They can also help improve your posture, reduce back pain, and enhance your overall balance and coordination. Additionally, planks are a low-impact exercise that can be done anywhere, making them a convenient and effective addition to any workout routine.

Push-ups

Pushups

Push-ups are a classic bodyweight exercise that targets the muscles in your chest, shoulders, and arms. They are a great way to build upper body strength and endurance, and can be done anywhere, anytime, without any equipment.

To perform a push-up, start in a plank position with your hands shoulder-width apart and your feet hip-width apart. Lower your body towards the ground by bending your elbows, keeping your body straight and your core engaged. Once your chest touches the ground, push yourself back up to the starting position by straightening your arms.

There are many variations of push-ups that can target different muscle groups and add variety to your workout routine. For example, wide-grip push-ups target your chest muscles more, while diamond push-ups target your triceps.

The benefits of push-ups go beyond just building upper body strength. They also help improve your posture, increase bone density, and boost your metabolism. Plus, since they can be done anywhere, they are a convenient and effective exercise for busy people who want to stay fit and healthy.

Burpees

Burpees

Burpees are a popular full-body exercise that can help improve your cardiovascular fitness, build strength, and increase endurance. This exercise involves multiple movements, including a squat, plank, push-up, and jump.

To perform a burpee, start in a standing position with your feet shoulder-width apart. Lower your body into a squat position and place your hands on the ground in front of you. Kick your feet back into a plank position and perform a push-up. Jump your feet back to the squat position and then jump up as high as you can, reaching your arms overhead.

Burpees are a great exercise because they work multiple muscle groups at once, including your legs, core, chest, and arms. They also provide a cardiovascular challenge, making them an effective way to improve your overall fitness.

Incorporating burpees into your workout routine can help you build strength and endurance, burn calories, and improve your overall fitness level. They can be modified to fit your fitness level, making them a great exercise for beginners and advanced athletes alike.

Yoga

Yoga

Yoga is a physical, mental, and spiritual practice that originated in ancient India. It involves a series of postures, breathing exercises, and meditation techniques that aim to improve flexibility, balance, strength, and overall fitness. Yoga is a great way to complement your surfing practice, as it can help you develop the physical and mental skills needed to become a better surfer.

To do yoga, you will need a yoga mat and comfortable clothing that allows you to move freely. There are many different styles of yoga, each with its own set of postures and techniques. Some popular styles for surfers include Vinyasa, Ashtanga, and Hatha yoga.

In Vinyasa yoga, you will flow through a series of postures that are synchronized with your breath. This style of yoga is great for building strength, flexibility, and endurance, as well as improving your balance and coordination.

Ashtanga yoga is a more structured style of yoga that involves a set sequence of postures. It is a challenging practice that requires focus, discipline, and perseverance. Ashtanga yoga can help you develop strength, flexibility, and mental clarity, which are all important skills for surfing.

Hatha yoga is a gentle, slower-paced style of yoga that is great for beginners or those who want to focus on relaxation and stress relief. It involves holding postures for longer periods of time and focusing on breathing and meditation techniques.

The benefits of yoga for surfers are numerous. Yoga can help you improve your flexibility, which is essential for performing maneuvers on your surfboard. It can also help you develop better balance and coordination, which can help you stay upright on your board and avoid wipeouts. Additionally, yoga can help you build strength and endurance, which are important for paddling out to the waves and riding them back to shore. Finally, yoga can help you develop mental focus and clarity, which can help you stay calm and centered in challenging surf conditions.

Jumping Jacks

Jumping Jacks

Jumping jacks are a classic exercise that can be done anywhere and require no equipment. They are a great way to get your heart rate up and improve your cardiovascular fitness. To do a jumping jack, start by standing with your feet together and your arms at your sides. Then, jump up and spread your feet apart while raising your arms above your head. Jump again to return to the starting position with your feet together and arms at your sides. Repeat this motion for a set amount of time or repetitions.

Jumping jacks are a great way to warm up before a workout or to add some cardio to your routine. They work your heart and lungs, helping to improve your overall cardiovascular fitness. They also engage your leg muscles, including your quadriceps, hamstrings, and calves, as well as your core and shoulder muscles. Jumping jacks can also help improve your coordination and balance. Overall, jumping jacks are a simple yet effective exercise that can help improve your fitness level.

High-Intensity Interval Training (HIIT)

Highintensity Interval Training (Hiit)

High-Intensity Interval Training (HIIT) is a type of workout that involves short bursts of intense exercise followed by periods of rest or low-intensity exercise. This type of training is designed to increase your heart rate and challenge your body in a short amount of time. HIIT workouts can be done with a variety of exercises, including running, cycling, jumping jacks, and burpees.

To do a HIIT workout, start with a warm-up of 5-10 minutes of low-intensity exercise. Then, choose an exercise and perform it at maximum effort for 20-30 seconds, followed by a rest period of 10-20 seconds. Repeat this cycle for 10-20 minutes, depending on your fitness level. Finish with a cool-down of 5-10 minutes of low-intensity exercise.

The benefits of HIIT workouts are numerous. They can improve your cardiovascular health, increase your metabolism, and help you burn fat. HIIT workouts can also improve your endurance and strength, making them a great choice for surfers who need to be able to paddle for long periods of time and have the strength to catch waves. Additionally, HIIT workouts can be done anywhere, making them a convenient option for surfers who may not have access to a gym or surf spot.