We all know water time is the ultimate to improve our surfing, but fitness training is essential for those days you are not in the water. Why? Because we all want to be able to surf better and longer.

And when workouts are functional, working the whole body as one, in an integrated fashion, specific for surfing, you will soon realise the benefits. It will extend your quality and performance, making you fitter, stronger and more flexible as well as helping prevent muscular imbalances and overuse injuries. Naturally, you just want to be in the water as much as possible but as much fun as surfing is, it places huge demands on the body. It creates great wear and tear on shoulders, low back, hip and knees, joints and muscles. Therefore proper strengthening and conditioning will prolong health resulting in better performance and less injury!

Everyone of you can benefit from training to be surf fit and keeping your body conditioned through strength training, endurance, power, balance, stability, agility, yoga and flexibility training. Remember training to be Surf Fit on days you are not in the water will ultimately boost your performance, progression and longevity in the water. If you need an excuse to go train, now you have one. Get fit, have fun and a bonus not only will you be ripping in the water, but your body will be getting pretty ripped too!!

So avoid those jelly arms, burning lungs, painful shoulders and achy back and get really Surf Fit…

Imagine it. There’s no surf! You haven’t got the time to go to the gym but you desperately want to do something to boost your fitness on those flat days. Then have a blast with this simple SurFit Circuit all in the comfort of your own home. All you need is a spare 30 mins, a little space, a Swiss Ball and a smile! No room for excuses!! If you are inexperienced with using a Swiss Ball please read more info on Swiss Balls at www.miss-fit.co.uk/surf/surf-tips.php before commencing.

Great for a quick blast, boost your fitness, strength endurance, balance, stability and flexibility all in one hit. Great for speeding up your metabolic rate, will make you sweat (if you work harder enough!) and can all be done within half an hour. Now how good does that sound??
• Complete each circuit with no rest between exercises.
• Rest 1-2 min at end of each circuit and then repeat
• Progress to 3-5 circuits.
• To increase the intensity of the exercise, progressively increase the weight
* Any smooth surfaced weighted object can be used if medicine balls / dumb bells not available

Always remember to warm up sufficiently before starting any exercise program and cool down and stretch well at the end. See www.miss fit.co.uk/surf/surf-tips.php for more info on warm ups and cool downs or contact info@miss-fit.co.uk for further advice

It is essential to exercise in good form only. Always work on posture. Keep a neutral spine throughout. Perform all exercises for max. number of reps or until you fatigue maintaining perfect technique.

• Start with feet shoulder width apart and medicine ball in hand at shoulder height
• Draw belly button towards spine. Keep spine in neutral throughout.
• Step forward into a lunge position whilst twisting torso to one side
• Back thigh and front shin should be perpendicular to the floor
• Do not allow front knee to go over toes
• Keep hips forward. Twist torso to bent knee side. Eyes on the ball.
• Keep upright throughout
• Exhale as return torso to centre. Keep back straight. Do not hinge on lower back as you step
back to start position
• Repeat to the other side

Surfing benefit: Improve leg strength and torso rotation. Stronger cutbacks
Aim: 20 reps.
Progression: No weight – to - Holding a weight (e.g. Medicine ball* as pictured right)

• Draw belly button to spine whilst maintaining a neutral spine
• Hips must be held in line with the shoulders and knees
• Lower chest to ball. Keep elbows above wrists
• Do not poke chin forward or let your lower back sag
• Breathe out as push up
• Beginners – start on knees and progress to toes

Surfing Benefit: Strengthen paddling muscles. Good for Core & shoulder stabilisation & pop-ups
Aim: 20 reps or until fatigue.
Progression: From Knees – to - Toes (as pictured) – to - Explosive

• From sitting position roll back onto the Ball so head, shoulders and upper back supported
• Draw belly button towards spine
• Lift hips so in line with knees and shoulders
• Clasp hands and raise arms so that they point straight up.
• Place tongue on roof of mouth
• Rotate to one side. Do not allow your hips to drop
• Return to centre and repeat to other side

Surfing Benefit: Strengthen rotational muscles while promoting balance
Aim: 20 reps.
Progression: No weight – to - Add a weight to hand e.g. medicine ball* as pictured

• Lie face down on a Swiss Ball
• Keep your toes on the ground and lift your torso up
• As you inhale, extend up, rotate your arms outward, draw shoulder blades together and turn
palms out
• Maintain good alignment, chin tucked and head in line with spine
• Hold for 5-10 secs. Return to start position as you exhale

Surfing Benefit: Strengthen back muscles whilst promoting balance
Aim: 10 reps to progress to 10 sec hold
Progression: No weight –to - Add weight e.g. Holding a medicine ball* to chest

The information found within this article is for general information only. SurfGirl is not responsible or liable for any injuries or damage occurred by performing any of the exercises given or diagnosis made by a user based on the information shown within this article. All exercises are performed at your own risk. Always consult your own GP, if you're in any way concerned about your health or anything associated with and before commencing an exercise programme.