The Workout To Get A Surfer’s Body!

The Workout To Get A Surfer’s Body!

Surfer Body Workout!

Surfer Workout   Love Surfing? Or Want to Try Surfing? Maybe Just Want a Surfer Babes Body? If you answered “yes” to any of these questions than this is the workout for you. This “tubular” workout is designed to get your body in tip-top shape to perform at its best when you're out there catching some waves. Not really a surfer? Relax, keep in mind that this also is a great all round full-body circuit for anyone to do as well! This is for women but also the guys too.    Surfer Workout

This circuit is a perfect balance of strength, core, balance, rotation, cardio, and stretching. Are you up for it?

The good news is surfing workouts do not have to be insanely hard to get surf ready or tone your body. You want to focus more on stretching, functional training, corrective issues, and warm-ups. I have an “epic” workout that will do just that. This workout is perfect for anyone but it just also happens to be great to get your body ready to “hang ten.”

Some top tips to remember is this:

  • Building rotational strength in your body will help you be a “ripper” and be a better carver on those waves. (Think shoulder rotation and mobility and don’t forget about balance).
  • For all athletes - especially surfers - good posture must be maintained throughout basic movement patterns: squatting, lunging, rotating, pushing, and pulling are all perfect examples and I’ll show you how.
  • Warming up for surfing is just as important as putting on your leash or waxing your board. Your warm-up should consist of movements and mobility drills that replicates of the movements in surfing.
  • No need to over stretch: Slow, long hold stretches have been shown to actually"shut-off" muscles and decrease their contraction. So just a simple warm up is all you need.This will help you with increased mobility and flexibility of the body and joints not to mention reduce muscle stiffness. That is so important before you head out.
  • The key to a quality surf training warm-up is to use movements to increase the heart rate, release tight tissues, lubricate joints and excite the nervous system. Once you have this nailed you are ready to handle any wave heading your way but also,“anything” that comes at you in your everyday life too .

My Best Advice is this:

Mind over Matter. Surfing is much more of a mental sport than an intense body workout. Remember that the mind - body connection is huge for this fun sport. Having the ability to clear your head is the skill. Stay present and be in the now, in the moment. Your will love at how peace the ocean will make you feel. I often enter the ocean feeling one way and come out in an entirely different state of mind: A peaceful, clear, soulful state. It’s pure bliss. That is the true beauty of the entire sport. Just like in yoga, breathing, letting go, and not letting the everyday stress of life get in your way is the key. I found that to be the hardest when I first started and I am SO glad I never gave up. You can take what you learn out in the ocean about yourself and apply it to all aspects of your life. Remember...NEVER NEVER GIVE UP! So I hope you enjoy this workout below whether you surf or not. Most importantly have fun! It’s time to hang ten. Let’s get started.

Repeat the following exercises 3 times.

Surfer Workout
  • Sit tall on the ball, then roll back slowly (with control using your abs) until your arms are stretched overhead.
  • Roll back up with control until you are sitting tall again.
  • Repeat.
  • With your body in a straight line from head to heels, lean on the ball at your hips.
  • Keep your neck long and your gaze slightly in front of you.
  • Engage your arms and reach them from the ground back toward your heels. Repeat this slow-moving motion, engaging your lats and triceps the entire time.
  • Add hands weights for an extra challenge!
  • Start in plank, do a low push-up, then come into side plank (facing left) with your left foot in front of your right.
  • Gaze up toward your left hand (make a “hang loose” sign for extra credit!)
  • Return to plank and repeat on the other side.
  • Hold a plank with your feet on the ball and your hands planted on the ground.
  • Using your abs, lift your hips up toward the sky as the ball rolls toward your pointed toes (you should aim to get your hips above your wrists)
  • Lower back down to a plank with your feet on the ball and then repeat.
  • The slower you move, the more you will feel your abs!
  • From plank position, jump your feet between your hands then hop to your right, landing in a surfer’s upright position.
  • Come back into plank, and then repeat on the other side.
  • Lay on your back with your arms in a “T” position, your hips bent at 90 degrees, and your calves resting on the ball.
  • Engaging your lower abs to support your lower back, slowly bring your legs to the right.
  • Keep both arms pressing into the ground (if your left arm starts to rise off the ground, you’ve gone too far)
  • Come back to center, then repeat on the other side.
  • From forearm plank, lift your hips up and over to the left bringing your gaze slightly to the right.
  • Keep your forearms pressing into the ground at all times and your shoulders above your elbows.
  • Come back to center then repeat on the other side.
  • From plank position, lift your right leg off the ground and bend at the knee bringing your bent knee toward your right elbow.
  • Keep your hips low and your abs engaged the entire time.
  • Come back to plank position, then repeat on the other side.

Download the entire surfer warm-up here & the surfer circuit here.

Surf’s Up.


Life is too short to be taken soooo seriously. xx

See you on your next workout!   Connect with Moni on Face Book, Twitter, Pinterest, and Instagram @monimealfitness (-to get a look of my everyday eats!). Grab a recipe or two at before you head over for a quick workout at EAT WELL. STAY FIT. FEEL GREAT. Moni xx      
Love Monica Nelson

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Disclaimer: Please keep in mind that I am not a Registered Dietitian. While my advice relies on my own personal experience and research, what has been successful for myself and others may be not best for you. You should always consult your doctor when making changes to your diet. If you have any questions or comments please feel free to email me at

4 Comment to “The Workout To Get A Surfer’s Body!”

  1. I love this!! Can’t wait to try this out.

  2. Wow great workout and thanks for all the detail! I really want to learn how to surf one day but for now I think I’ll just complete this workout and try to get a surfer’s body 😉

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