If you want to improve on your surfing, you’ll quickly realise that fitness is key to your improvement. Even if you’re a beginner, having a good fitness foundation will only excel your development.
When it comes to surfing, your whole body receives a
work-out but your core is what is worked the hardest. Core strength refers to
your abdominal and back muscles and their own ability to support your spine,
thus keeping your body strong, stable and balanced - all key attributes when it
comes to surfing.
Surfing incorporates a plethora of body movements, such as springing
from a prone position, twisting your legs and swivelling your hips. Core
strength is key for all of these, and also plays a massive part in you being able
to balance on your surfboard too!
We’re guessing if you surf already or are considering it for
the first time that you already have a good level of fitness and you should
already, as part of a healthy lifestyle, be working out 3-4 times a week. By
adding hip, back, gluts, shoulders and chest workouts to your existing regime,
it will aid and prepare you for your future surfing holidays or even just the next
surf at your local.
These 3 exercises are recommended by Monica Villalobos who
runs Mita Yoga and she has even included a fantastic video so you know exactly
how to do it!
Builds strength and endurance within the core muscles. This helps
keep your lower back protected and stable during activities that require
movement in the hips or back, perfect for the initial spring up to your feet
when you first scratch into the wave.
To make it harder and make significant improvement, while
holding the basic position, lift and lower your top leg. Gradually work toward
holding the upper leg for 5 to 10 counts. Another option, you can come into
full ‘Vasishtasana’ yoga position by lifting your hips and leg all the way up.
This will improve your flexibility in the groin and hamstrings, and for those
who have experienced cramp in the water will know how useful this exercise can
4 Point Kneeling
Position yourself on all fours, knees in line with the hips
and your hands underneath the shoulders. Gently pull in with the belly button
and contract the pelvic floor.
Breathe in and as you breathe out, raise one leg and the
opposite arm. Hold for a few seconds before slowly returning back to the starting
position. Aim to complete 2-3 sets of 10 reps for maximum core effect!
Once again go into the 4 Point Kneeling position, but in
this exercise, arch your back, raise one leg and grab your foot with your
opposite arm. This exercise warms the muscles around the back whilst also flexing
your spine, which is also good for improving your core strength. It’s also been
shown to stimulate the lymphatic, reproductive and nervous system, and help in
the management of sciatica.
Other articles you may also find
breakfasts for surfing
training with Andrew Cotton
Photo by: The
Chillhouse – Bali Surf and Bike retreats
These exercises will get you in the perfect condition to enjoy our surfing holidays to the fullest
6 years ago