Exercises to improve your balance while surfing

Introduction

You can have the coolest board, the latest leash, and the perfect wax... but if you don't have balance, good luck staying upright on a wave for more than two seconds. Balance is THE foundation. And the good news is, it's something you can work on. You don't need to live in Hossegor or have a perfect 1.5-meter swell every day. With a little gear, consistency, and the right exercises, you'll boost your stability, core strength, and flow. Let's go!

1. Balance in surfing: what exactly is it?

In surfing, balance isn't just about staying upright. It's about managing the board's constant movements, anticipating changes in wave direction, and adapting your posture in real time. In short, it's pure proprioception.

Proprioception? It's your body's ability to sense its position in space. The more you work on it, the faster and more responsive your reflexes become. That's why some surfers seem to dance on the water, while others... well, wipe out constantly.

2. Gear to boost your balance (even without waves)

You don't need to turn your living room into a gym. A few well-chosen accessories are enough:

• Balance Board (Indo Board type or homemade board with roller): perfect for simulating the instabilities of a board on the water.

• Bosu Ball : unstable hemisphere for squats, planks and push-ups.

• Swiss Ball : large ball for working on core strength, coordination and posture.

• Unstable mats or proprioceptive cushions : simple, effective, and portable.

• A rolled-up towel, a disassembled skateboard, or even a full water bottle : perfect for DIY versions.

✅ Quick tip: choose a playlist that energizes you, a safe space (away from furniture...) and go!

3. 10 exercises to improve your balance (from easiest to most challenging)

Here is a series of exercises classified by level, with variations depending on your equipment.

🔹 Exercise 1: The Pink Flamingo

• Objective: stability, basic proprioception

• How to do it: Stand on one leg, knee bent, arms extended to the sides. Hold for 30 seconds. Then increase the difficulty: eyes closed, arms raised, or resting on a cushion.

🔹 Exercise 2: Dynamic Plank

• Objective: deep core strengthening + reactivity

• How to do it: In a plank position, make slight forward/backward movements with your arms or feet. More difficult version: on a ball.

🔹 Exercise 3: Unstable squats

• Objective: leg and pelvic stability

• How to do it: squats on a Bosu ball, a balance board or an unstable mat. Make sure to keep your back straight.

🔹 Exercise 4: Side plank with leg raise

• Objective: oblique core strengthening + coordination

• How to do it: In a side plank position, lift your top leg. Hold for 20-30 seconds. Repeat on each side.

🔹 Exercise 5: Bird-Dog

• Objective: coordination of opposite arms and legs

• How to do it: On all fours, extend your right arm and left leg. Hold for 5 seconds. Then alternate.

🔹 Exo 6: Jump & Spin on Balance Board

• Objective: responsiveness + adaptation

• How to do it: jump and turn 180° on your balance board, keeping your balance on landing.

🔹 Exercise 7: Bosu Push-ups

• Objective: upper body strengthening + proprioception

• How to do it: push-ups with hands on a Bosu ball, or ultra version: dome side down.

🔹 Exo 8: Surf Training Swiss Ball

• Objective: surfing posture + core strengthening

• How to do it: "take-off" position on Swiss Ball, then hold in "stance" for 20 seconds.

🔹 Exo 9: Take-off simulations

• Objective: surfing reflexes and posture

• How to do it: lying on the floor (or mat), perform a series of quick take-offs, in surf training mode.

🔹 Exercise 10: Proprio-mobility routine

• Continued:

  • 30 seconds of balancing on each leg

  • 10 slow squats on a balance board

  • 20 sec. dynamic plank

  • 3 take-offs

• Repeat 2 to 3 times. Ideal as a warm-up before a session!

For even more info, here's some reading if you're looking for a complete training program for balance specific to surfing or targeted exercises for mobility and stability in surfing.

4. Yoga & breathing: unexpected allies

Yes, yoga isn't just for hippies in leggings. It's a secret weapon for every surfer.

Top poses to try:

• Warrior III : balanced on one leg, torso bent, arms outstretched

• The tree pose : standing balance, strengthening feet/knees/hips

• Side plank (Vasisthasana) : intense core strengthening + body control

In addition to these three, you will find other yoga poses to work on your balance and core strength here.

Add to that 5 minutes of deep breathing or heart coherence exercises, and you'll gain grounding, focus, and calm. Super useful in the water when it's choppy.

5. Training Frequency & Progression

No need to train 2 hours a day. The key? Consistency.

Typical 3-week routine:

• 3x/week : 30 min. of balance exercises (choose 4-5 exercises)

• Once a week : yoga + breathing session

• Before each surf session: mini balance routine (see exercise 10)

And above all, listen to your body . If you feel pain somewhere, adapt, slow down, or replace it. The goal is to progress, not to burn yourself out! In addition to this routine, you can also look at how the pros train physically for surfing.

6. In the water: how it changes everything

Once in session, all these little exercises pay off:

• You can stand for longer

• You react faster to wave changes

• You feel more "connected" to your board

• You gain in fluidity, style, and confidence.

That's what makes the difference between a botched take-off and a stylish ride.

Conclusion

Improving your balance isn't optional if you want to progress in surfing. But the good news is you can work on it anywhere: at home, in a park, between video calls. With a balance board, a little determination, and the right exercises, you'll quickly feel the difference.

So put on your KIMA Rolls poncho, plug in your playlist, and get to work. It's going to change the way you surf, I promise!