Oh yes! You booked your first surf adventure in Bali. Ready to learn how to surf and have lots of fun. And even if you don’t know how to surf yet, you probably want to come as prepared as possible. Sure, watching reels and TikToks about surfing for beginners (or pro’s) might help, but at the end of the day, it’s all about training your body, movements and coordination. All the things you need for surfing and to improve quickly.
Luckily, there are many fitness exercises that you can start doing before joining our learn how to surf program or regular surf lessons. So, let’s have a look at both mobility and stretch exercises as well as the exercises to build more muscle. Let’s get your body and mind ready for your first surf adventure!
We all know what stretching is, but when we talk about mobility, what are we actually talking about? Mobility means moving freely and with ease. To be able to move your body with control through a range of motions, without feeling stuck or restricted. It’s having strength within your flexibility to balance.
For surfers, getting better at both mobility and flexibility is important because it directly affects how well you do in your surf lesson. It also makes it easier to recover from falls or wipeouts.
Sports like yoga and pilates have great exercises you can add into your routine. Important note as you practice mobility: listen to your body! You need to be able to breathe easily and be flexible. Change your position if you feel tight or hurt.
Start your routine with good mornings. A stretch that involves a few muscle groups. Your hamstrings, lower back and your core. Put your hands in your neck and lean forward, into your hamstrings. Focus on isolated movements, tighten your core and keep a nice form to maximise the stretch.
The more flexible your legs, hips and knees are, the more balance you will have on your board and longer rides on the waves. Perform low lunges with hip openers to work on your glute, hips and quad flexibility.
Then transition into a deep squat. Stand tall with your feet on the width of your shoulder. Squat down as low as possible and make sure your chest is up and your heels are on the ground. Try to hold this position for 60 seconds. You can also add movement by twisting your knees to the ground one by one.
Move into the cobra pose, a stretch that is perfect for your chest, shoulders and spine. Good for flexibility and strength in your upper body. Crucial for paddling into the best waves.
This is probably one of the best stretches for the upper back and shoulders, especially for beginners. Start with your hands and knees on the floor and lift one hand off the floor. Stretch it underneath your body to your opposite side and lower your shoulder towards the floor. Allow your chest and head to rotate as you do this gentle twist.
Besides the mobility exercises to get the full range of motion in surfing, getting stronger is also important. From the bigger muscles in your arms and legs to the smaller ones in your core and ankles. This will help you to paddle out, pop-up and make moves on the waves better. Make sure you start with your body weight, to get the right technique and as you get stronger you can add some weights.
These are fantastic for building upper body strength. They target your chest, shoulders, and arms. Giving you the power you need to paddle out and pop-up.
An exercise where you target more than just your legs. This lower body exercise also strengthens your core and lower back. Just as with the other exercises, it is important to have a proper technique for the best result and no injuries.
Using light weights, practice deadlifts to help strengthen your back and hamstrings, important muscles for paddling and your pop-ups.
The exercise where 1 minute feels like 1 hour, nevertheless a great one to strengthen your core and balance! There are many different plank variations, like side planks or plank shoulder taps.
A combination between cardio and strength, especially for your core and legs. Mountain climbers help to improve your endurance and strength, both important for the long surf sessions in Bali.
Last but not least, the pop-up on dry land. It’s one of the most important skills to learn as a beginner surfer. Practicing your pop-up on dry land is a great way to develop a sense of timing and muscle memory.
So, there are many different exercises that you can do to improve your first surf lessons. Try to do 2-3 workout sessions a week, including these surf exercises.
If you’re unsure about how to do the surf specific exercises, don’t worry! No worries, surfing is available for every skill level. Our surf guides help you with all the stretches and exercises during the warming up.
As you build your routine, remember that everyone progresses at their own pace. Enjoy the process, stay committed and before you know, you are catching your first wave! Book your spot now and be ready to improve, see you soon!
