The key pillars of fitness that help give competitive surfers an edge—muscular endurance, balance, core stability, and total-body strength—can help you score a bangin’ bod even if you have no plans to hang ten. Just practice a few of these land-based moves from Rocky Snyder, author of Fit to Surf: The Surfer’s Guide to Strength & Conditioning.
Heart and Lungs
Pro move: Tread water, then rush to catch the next big wave.
Steal it: Add 30-to 45-second high-intensity intervals eight to 12 times throughout a steady-state cardio workout.
Legs and Butt
Pro move: Keep a low center of gravity to stay up on the board.
Steal it: Do as many staggered squats (one foot in front of the other) as you can in 20 seconds, then rest for 10 seconds. Repeat eight times, alternating your leg positions in each set.
Pro move: Paddle like crazy.
Steal it: Do straight-arm pulldowns with a cable machine or resistance band; pull the handles from high in front of you down to your thighs.
Pro move: Use core and upper-body strength to pop up onto the board quickly.
Steal it: Lower your body all the way to the floor during burpees, then see how fast you can get back to start.
Women’s Health Magazine