If you want to improve your surfing skills but can't get to the water, there are several exercises you can do at home to strengthen the necessary muscles and improve your balance and flexibility.
Here are 15 exercises that can help you:
- Planks (planchas): Strengthen the core and improve stability. Stay in a plank position with your elbows on the ground and your body in a straight line from head to toes.
- Push-ups: Strengthen the arms, chest, and shoulders, all necessary for rowing and standing up on the board.
- Balance exercises on bosu: If you have a bosu or an unstable pad, practice standing on it to improve your balance.
- Squats: They help strengthen the legs and hips.
- Burpees: An excellent full-body exercise that improves cardiovascular endurance and strength.
- Exercises of rotation with kettlebell (Russian twists): Sitting on the floor, hold a kettlebell or light weight with both hands, slightly lean your back and twist from side to side.
- Ankle mobility exercises: Make circles with your ankles, flexions, and extensions to improve mobility, which is essential for maneuvers on the board.
- Back extensions: Lie face down and lift your chest off the ground, using only the strength of your back. These strengthen the lower back muscles, crucial for surfing.
- Pop-ups: Practice the transition from lying down to standing up quickly, as you would in a wave.
- Superman: Lying face down, lift arms, legs, and chest off the ground. Helps strengthen the back and glutes.
- Jumping lunges: Improve strength and coordination in the legs.
- Hip rotations: Lie on your back and make circles with your legs together in the air to improve hip mobility.
- Balance board: If you have a balance board, use it to simulate the balance you need on a surfboard.
- Stretching or stretches: Perform stretching routines to improve flexibility, which is vital for surfing. You can focus on areas such as the back, shoulders, hips, and legs.
- Dry swimming: Lie face down on the floor and simulate the swimming motion, as if you were rowing. This helps you improve your rowing technique and strengthen the muscles used.
Remember to always warm up before starting your routine and focus on the correct technique. If you can, include yoga or pilates exercises, as both can be very beneficial for improving flexibility, balance, and core strength, all essential for surfing. Good luck and have fun training!