We all have busy lives that mean we can’t surf every day — or even every month. But the physical demands of surfing don’t change just because you’ve been behind a desk for a while. At Kalon Surf’s luxury surf camp, we see the difference between guests who’ve done some basic preparation and those who […]
We all have busy lives that mean we can’t surf every day — or even every month. But the physical demands of surfing don’t change just because you’ve been behind a desk for a while. At Kalon Surf’s luxury surf camp, we see the difference between guests who’ve done some basic preparation and those who haven’t. It’s not about being an athlete — it’s about showing up with enough core strength and leg stability that your first few sessions are about learning technique, not fighting fatigue.
These exercises require no equipment, take fifteen to twenty minutes, and can be done in your living room, a hotel room, or a gym. They target the exact muscles surfing demands: your core for balance and board control, and your legs for stability and turns.
| Exercise Type | Exercise | Benefits | Duration |
|---|---|---|---|
| Core Strength | Plank with Arm Reach | Improves balance and board control | 10–15 sec/side |
| Core Strength | Side Plank | Strengthens obliques, hips, torso | 10–15 sec/side |
| Leg Strength | Sumo Squat | Builds legs and core for turns | 10–15 sec hold |
| Leg Strength | Calf Raises | Strengthens lower legs for balance | 10–15 sec hold |
Core Strength
Plank with Alternating Arm Reach
Begin in a standard plank position — forearms on the ground, body in a straight line. Gently extend one arm forward and hold for ten to fifteen seconds. Return it and switch to the other arm. This trains your core to stabilize while one side of your body moves — which is exactly what happens when you paddle, pop up, and adjust on the board. Do three to four rounds per side.
Side Plank
Start in a standard plank, then rotate to lift one side of your body, extending the non-weight-bearing arm toward the sky. Hold for ten to fifteen seconds, return, and switch sides. Side planks build the oblique and hip strength that helps you maintain balance during turns and transitions on the wave. Three to four rounds per side.
Leg Strength
Sumo Squat
Stand with your legs slightly wider than shoulder-width, toes angled outward at about 45 degrees. Slowly bend your knees into a deep squat, keeping your chest up and back straight. Hold for ten to fifteen seconds at the bottom. This position closely mirrors the surf stance — wide base, low center of gravity, engaged legs. Three to four rounds.
Calf Raises
Stand straight with feet shoulder-width apart. Rise up onto your toes and hold for ten to fifteen seconds at the top. Lower slowly and repeat. Calf strength matters more in surfing than people realize — your lower legs absorb constant micro-adjustments as the board moves beneath you. Three to four rounds.
Ready to Ride
Doing these simple surf training exercises to prepare your body will go a long way toward helping you become a more confident, capable surfer — whether it’s your first time or your fiftieth.
At Kalon, we also believe in nourishing the body alongside training it. Good surf camp meals and nutrition tips are as important as the exercises themselves — because you can’t perform well in the water if you’re not fueling properly on land.
