Workout of the Week: Strengthen Your Surf Muscles

Whether you’re paddling through the lineup or popping up for the perfect ride, surfing works your entire body. This week, we’re focusing on strengthening the key muscles used in the water—core, shoulders, and legs—to help you ride the waves with more power and control. No surfboard required!

 

🌟 1. Paddle Power: Resistance Band Rows

This exercise mimics paddling and strengthens your shoulders, back, and arms.

• How to Do It: Loop a resistance band around a sturdy object. Sit down, extend your legs, and hold the handles. Pull the bands back as if you’re paddling, keeping your elbows close to your body. Slowly return to the starting position.
• Reps: 3 sets of 15 reps.

 

🌟 2. Pop-Up Practice: Burpees

Master your pop-up technique with this full-body movement that boosts core strength and explosive power.

• How to Do It: Start in a standing position. Drop into a squat, place your hands on the ground, and kick your feet back into a plank. Jump your feet forward, then stand up or jump explosively.
• Reps: 3 sets of 10-12 reps.

 

🌟 3. Wave Balance: Plank to Side Plank

This exercise builds core stability and strengthens the muscles that help you balance on the board.

• How to Do It: Start in a plank position on your forearms. Rotate into a side plank, lifting your arm toward the ceiling. Hold for 2-3 seconds, then return to the center and switch sides.
• Reps: 3 sets of 10 reps per side.

 

🌟 4. Leg Burn: Squat Jumps

Your legs are key when you’re riding a wave. Squat jumps improve power and stamina in your lower body.

• How to Do It: Start in a squat position with your feet shoulder-width apart. Explode upward, jumping as high as you can, then land softly and go back into a squat.
• Reps: 3 sets of 12 reps.

 

🌟 5. Flexibility Finish: Downward Dog to Cobra Stretch

End your workout with this flexibility-focused move to stretch your shoulders, chest, and core.

• How to Do It: Start in a downward dog position, pressing your heels into the ground and lifting your hips. Slowly shift forward into a cobra pose, lifting your chest and arching your back.
• Reps: Hold each position for 20 seconds, repeat 3 times.

 

Make this workout a part of your weekly routine, and you’ll be feeling stronger and more powerful the next time you hit the waves. It’s all about building strength, stamina, and balance—just like the ocean teaches us every day. 

Let us know if you try it, and tag us on Instagram with your workout shots! We’d love to see you getting surf-strong. 💙