Anyone who has spent more than an hour out on the waves knows the full body exhaustion that comes with surfing. There’s no question as to how the pros get the muscle tone and definition that they have, but all that hard work means a little off-season effort as well. Whether you’re a beginner who wants to last a little longer in the water or a well-seasoned surfer looking to speed up your moves and agility, putting in work during your down time will have you reaping the benefits. Like any good surfer knows, there’s no use diving into the water without a brief stretch. Getting your body warm and ready to go for the hour (or hours) ahead of you makes the transition from beach to waves that much easier. If you’re impatient, just hit the basics: loosen up your arms and legs with simple shoulder stretches and lunges. If you’re feeling particularly tight, consider a longer stretch sequence and think about investing in a foam roller for post-surf. Stretching in the off-season can increase flexibility and strength so it’s easier to jump up and get back to it when it’s time. Paddling out, standing up, and balancing on a board isn’t easy work, nor is it isolated to working one muscle group. Surfers just beginning to learn the basics can find that after a full day out in the water, their shoulders, abs, and even legs can feel fatigued. Working some of the main muscle groups will keep even the beginners from injury and improve performance across the board. Paddling out can be exhausting and without strong arm muscles, you can find yourself battling the waves instead of catching them. To speed up the journey, hit the weights with the basics like rows, pushups, and bench press reps. These all work the chest, back, shoulders, and arms, giving you an all-over upper body workout to help get you out to the waves faster. If you’re hoping to maneuver your way around a wave, get air, or even manage to control your board, you’ll need to be sporting some serious leg muscle. It’s too easy for beginning surfers to fall into the trap that is focusing on core muscles for stability only. The relationship between core and leg strength that gives a surfer the stability and balance they need is a close one. Using Bosu balls and stability boards while performing lower body workouts ties together the core strength with leg workouts. Focus on squats, lunges, and leg presses and curls to get the power you need for tricks and maneuvers out on the waves. Standing up on its' own requires quite a bit of balance, let alone steering your board for tricks and air. Core strength is nonnegotiable in the surfing world, lending surfers the ability to twist and whip through the waves with ease. Whether you’re hoping to improve your tricks or looking to stay standing for longer, work on developing your core muscles and balance. Consider working planks, stability ball push-ups, and Russian twists into your workout to change the way you surf for the better.