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Workout to improve your surfing

Are you feeling tired when paddling for waves? Or is your Pop UP too slow so you keep getting wipeouts while trying to stand up? Maybe you would like to improve your overall strength to make surfing feel easier. In that case you have come to the right place.


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This workout is consists of 5 exercises that will improve your surfing, building overall strength, a little bit of balance and most importantly upper body strength. After completing this exercise a couple of weeks you will feel a difference while surfing.


Depending on your fitness level you can do from 3-5 rounds of the whole workout, taking small breaks in between the rounds. We will explain all the exercises and further down on the page you will find the full workout.


1. Push UP

Workout to improve your surfing
Beginner surf lesson canggu

How to: Arms shoulder width and go all the way down to quickly touch the floor with your chest and then back to plank position.


One key strength in surfing is good upper body strength, and through simple push ups it is easy to improve the pop up and making paddling easier. When doing the push up you can either do with knees on the ground or not, but the important part is that the push up is similar to the Pop up in surfing. Therefore, try to do close hand push ups instead of wide hands and also lower your chest all the way to the ground every time.



2. Mountain climbers


Improve your surfing in Canggu
Beginner surf lesson in Canggu

How to: In plank position move your left leg to your right elbow and then move into opposite position with right leg to your left elbow. One knee tap to the elbow is 1 rep.


This exercise also helps your upper body to be stronger. Good core muscles are important to help you feel stable while paddling and surfing. Mountain climbers resemble the movement of the Pop Up when pulling your legs from under and wanting to stand up on the surfboard. This will make it easier to do a faster Pop up without using your knees when surfing.


3. Half V-Ups


workout to improve your surfing
Beginner surf lesson in Canggu

How to: Lie on your back with your hands over your head and then bring your thighs and chest up towards each other. Half V-ups is an easier exercise than V-Ups, and if you already conquer the harder one try to do it instead.


This exercise is a great core movement activating many ares of your abs. When surfing it is important with a strong core to be able to keep your balance when standing up on the surfboard. This movement will also make it easier for you to Pop Up, being able to pull your legs up quickly.


4. Lunges


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How to: From standing position step forward with one leg and bend the front leg so that the back knee almost touches the ground, push yourself then up to standing position and repeat with the other leg.


When you have finally stood up when catching a wave, it is good that your legs are in good shape so that it will be easier for you to surf long waves. Lunges also help your mobility so that you can easier stand with your feet apart, just like in surfing.


5. Single Leg Deadlift


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Exercise to improve your surfing










How to do a single leg deadlift: Start in with standing on one leg with the other in front of you, then move your upper body straight down at the same time your leg is moving backward. After your body is horizontally parallel with the ground you move back to the first position, repeat one leg until you have done enough reps and move then onto the next leg.

This exercise is perfect for you to practise your balance and building strength in your legs. Try to move slowly so you activate your leg muscles minimising the impact on your back. With this exercise you will definitely improve your surfing, by having a better balance.




3-5 rounds of the workout:

10 x Push up

20 x Mountain climbers

10 x Half V-Ups

12 x Lunges

10 per side x Single leg Deadlift



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Good luck with the workout for surfing, and hopefully you like it. If you need surf lessons in Canggu you will find out more about the surf lessons here.

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