You’re a surf fanatic, but you don’t live near the ocean. We get it—nothing beats the feeling of paddling out at sunrise, catching a perfect wave, and riding it all the way in. But when you’re landlocked or stuck between surf trips, it can feel like you’re losing your connection to the waves.
The good news? There are plenty of ways to stay in touch with your passion while keeping your body in surf-ready shape. A little training on land means that when you do finally make it to the ocean, you’ll be stronger, more balanced, and able to make the most of every session.
Let’s dive into some simple but effective fitness tips that will keep you surf-fit, no matter where you are.
1. Paddle Power: Strengthen Your Shoulders & Back
Paddling is one of the most exhausting parts of surfing. To avoid burning out halfway through your session, you’ll want strong shoulders, back, and arms.
Try these exercises:
- Push-ups – Builds shoulder and chest strength for paddling power.
- Lat pull downs or pull-ups – Strengthens your lats (those big muscles that help you pull through the water).
- Superman exercise – Lie on your stomach and lift your arms and legs—great for back strength.
Bonus tip: Paddle on a longboard in flat water or swim with fins to mimic the movement and build endurance.
2. Core Strength: The Secret to Better Balance
Your core is the foundation of every movement on a surfboard. A strong core means better balance, stronger turns, and fewer wipeouts.
Best core workouts for surfers:
- Plank variations – Side planks, forearm planks, plank twists.
- Russian twists – Strengthens the obliques for sharper turns.
- Hanging knee raises – Engages the lower abs for better pop-ups.
- Stability ball exercises – Training on an unstable surface improves balance and mimics the board’s movement.
Bonus tip: Try a Bosu ball or balance board to practice pop-ups and stance control.
3. Leg Power & Endurance: Stay Steady on Your Board
Your legs take a beating when you’re riding waves, especially in long sessions. You need endurance and strength to keep up.
Top leg exercises for surfers:
- Squats & jump squats – Builds explosive power for take-offs.
- Lunges & step-ups – Improves balance and leg endurance.
- Calf raises – Strengthens ankles for better board control.
- Skater jumps – Mimics side-to-side movement for sharp turns.
Bonus tip: If you can, go for hikes or trail runs—they strengthen the legs while improving endurance.
4. Flexibility & Mobility: Move Like Water
Surfing is all about fluid movement. Tight hips or stiff shoulders can make pop-ups and turns more difficult.
Best stretches & mobility drills for surfers:
- Hip openers – Think pigeon pose or deep lunges.
- Shoulder mobility drills – Arm circles, resistance band work.
- Spinal twists – Keeps your back flexible for turns.
- Downward dog & cobra pose – Classic stretches for surfers.
Bonus tip: Yoga is a surfer’s best friend. Even just ten minutes a day can improve flexibility, balance, and breath control.
5. Cardio: Boost Your Stamina
Long sessions mean long paddles, and if your endurance isn’t there, you’ll tire out quickly. The key is mixing up your cardio.
Best endurance workouts for surfers:
- Swimming – The closest thing to paddling you can do on land.
- Running or cycling – Great for overall stamina.
- Jump rope – Helps with quick footwork and endurance.
- High-Intensity Interval Training (HIIT) – Short bursts of intense exercise improve stamina fast.
Bonus tip: Surfing itself is the best training. If you can’t surf often, get into swimming, skating, or even snowboarding—these all keep your fitness up for the next swell.
Stay Surf-Fit with Let Us Surf
If you want to train, surf, and relax all in one place, come join us at Let Us Surf in Morocco. Our surf camp is not just about catching waves—it’s also a chance to get in shape while having fun. Whether you’re a beginner or an experienced surfer, a week with us will leave you stronger, more confident, and totally hooked on the surf lifestyle.
Ready to hit the waves? Book your stay with us now!