The Surfer's Guide to Achieving Core Stability and Balance
Get surfer strong with land-based moves that actually work.
Surfers always seem effortlessly in shape. Along with sun-kissed skin, they rock that lean, toned look so many of us spend hours in the gym trying to achieve. If you’ve never stepped foot on a surfboard, it might look easy, but don’t be fooled.
Sure, anyone can try it, but the core strength it takes to pull off controlled maneuvers, tight turns, and aerial tricks? Next-level. While surfers build serious core power in the water, most will tell you: the real gains come from training on land, too. Want to surf—or look—like the pros? Start with your core.
"Your core is the engine that powers your surfing," says professional big wave surfer Luca Padua. "It’s not just about balance and stability–it’s about transferring power through your entire body while keeping your breathing efficient and controlled."
Top Core Moves Every Surfer Should Be Doing
"A strong midsection lets you hold your line through heavy sections, drive through turns, and recover quickly when things get chaotic," Padua adds. "The stronger and more efficient your core, the less energy you waste, which means more waves and better performance."
Below, Padua breaks down the four things he does to keep his core strong and stable:
Breath Work
Breath work is the foundation of all core training, Padua says. Your breath is directly tied to your core muscles, so learning how to breathe efficiently is just as important as building strength. Incorporating diaphragm training, CO₂ tolerance drills, and controlled breath holds can help surfers stay calm under pressure, recover after a wipeout, and maintain power throughout long sessions. As a reminder, always train breath work under proper supervision.
Farmer’s Carry and Plank Variations
"Simple but effective, carries build full-body stability, grip strength, and midline control–all critical for paddling endurance and holding your line," Padua says. "Planks reinforce that deep, bracing strength through the torso. Progress to single-arm carries or kettlebell plank saws for a bigger anti-rotation challenge."
Animal Movements
For surfers, animal moves like bear crawls and lizard walks are staples. They challenge the entire body, building strength, coordination, and fluidity while reinforcing full-body awareness and control. Bettering these directly translates to better performance in the water, Padua says.
Rotational Training
"Power is everything when you’re driving through a turn or absorbing impact," Padua adds. "Keep it simple with landmine rotational presses, standing or half-kneeling wood chops (using a dumbbell or cable), and med ball slam variations. These build rotational power from the ground up, linking your lower and upper body through a stable midsection."
Related: The Training Secret Behind Chris Sharma’s Legendary Climbing Career
Why Surfing Supercharges Body Awareness
Most sports require body awareness, but surfing cranks it up a notch—you’re literally riding a moving wave. Every session forces you to read the ocean’s energy in real time and make split-second adjustments, constantly adapting to a shifting, unpredictable environment.
"You’re balancing on a moving surface while generating power and absorbing impact, all while staying calm and present," Padua says. Every sport has its own unique demands, but there’s something about the raw, unpredictable nature of the ocean, especially at places like Mavericks, that sharpens your instincts and awareness in a way that’s hard to replicate."
