If you thought that balancing lying down was easy, just wait until you try to stand up on the surf board!

The “Pop Up and Stand” position requires even more strength in the key muscle groups:

1. Pectoralis Major (front of chest)
2. Latisimus Dorsi (side of back)
3. Quadriceps (thigh muscles)
5. Gastrocnemios (calf muscles)
6. Rectus Abdominis (abdominals)
7. Erector Spinae (back muscles

So any exercises that would involve the muscles mentioned will help you from your very first day of surfing until your last! Here are a few ideas, some illustrated by my Famouslyfit.com colleagues –

Pectoralis Major

• Pec Dec
• Chest Flies

Latisimus Dorsi

• Lat pull down
• Bentover row
• Bentover flies

Quadriceps

• Squats
• Leg extensions

Gastrocnemius

• Leg press
• Walking lunges
• Step Ups

Abdominals

There are so many exercises to strengthen the abdominals! Here are but a few

• The plank
• Side plank
• Sit ups
• Oblique twists
• Bicycle crunches
• Captain´s chair
• Crunches on an exercise ball

Back

Again, there are so many exercises for the back, which can be split into upper back, mid back and lower back. Again, here are just a few.

• Dumbell rows
• One armed row
• Back extensions
• Back extensions on the ball
• Dumbbell or barbell pullovers
• Reverse flies
• Barbell rows

Don’t underestimate the value of exercises such as swimming and pilates – especially good for developing core muscles – or a great workout on an exercise ball or using the bosu or Indu board. Anything that is a bit unstable – mirroring the surf board – provides a great environment to practice. There are plenty of ideas here on the famouslyfit.com web site. Take a look under Lee Latchford Evans, Korin Nolan and Amy Guy especially!

So work a little bit of “Surfer Life” into your gym routine

But just remember – beware – it’s a dangerous road… try surfing and you just may end up having to sell your house, move to the coast, change your job, your girlfriend/boyfriend…

Until next time…………………….