5 Tips from a Surfer for Toned Back & Arms

LasOlas11-Planks_ArmRaises_1Surf coach Amanda LeVett shares her top five arm and back exercises to stay in surf-ready shape.

Exercise 1: Superwoman


Surfers love superwoman because back strength is key for paddling on your surfboard, but everyone who spends hours a day sitting could benefit from this exercise that strengthens your upper and lower back. Start lying face down on your mat. Hold your arms out with your hands facing down. Take a breath in and, slowly lift your chest and your legs, making sure to pull your shoulders back and down. Hold for a couple seconds and release, maintaining control. Do 3 sets of 15 reps.

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Exercise 2: Burpees

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Burpees are a favorite total body workout for crossfit die hards, and we love them because they mimic a surfer’s pop-up—the motion of paddling to standing up on your board. Start by standing with your legs hip width apart, then crouch down with your hands to the floor.

Screen Shot 2016-02-24 at 5.05.39 PMKick your legs back behind you into plank position. Lower down like a push-up all the way to the floor. In one movement, push up, then kick your legs forward underneath your shoulders to jump straight up. Do 3 sets of 10 reps.

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Exercise 3: Tricep Push-ups


Tricep push-ups or Chaturanga Dandasana, specifically target the tricep muscles more than traditional push-ups. Start by lying face down on your mat and place your hands at the top of your rib cage. Make sure to pull your elbows in towards your body and don’t let them flare out.

LasOlas9-Yogapushup_1Push up, keeping your body in straight alignment with your butt not sagging or pointing up. Engage your core to stay straight! Lower yourself back to the floor. Hover for one second then push up again. Do 3 sets of 10 reps.

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Exercise 4: Planks with Arm Raises


This plank variation works your back, shoulders and core while testing your balance. Start in the standard plank position with your body in a straight line from head to toe, engaging your core. Stack your shoulders above your wrists and do not let your head drop.

LasOlas13-Planks_ArmRaises_3Slightly shift your weight to your right side and lift your left arm so that it is level with your back. Engage your back, core, and legs for balance.

LasOlas12-Planks_ArmRaises_2Bring your left arm down, and repeat same motion on the other side. Do 3 sets of 15 reps on each side.

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Exercise 5: Bicep Curls


Simple bicep curls with a resistance band are a great alternative to using weights while still providing a burn. To grab the bands, bend at your knees. Do not hinge forward and lift with your back. Stand straight with you feet hip distance apart, soft micro bend in the knees and neutral spine. Start with your arms straight.

LasOlas15-BicepCurls_2With control, bend your arms at your elbows and curl your arms towards your chest. Make sure your elbows stick by your sides and don’t flare out in order to isolate your biceps. Bring your arms back to starting position slowly and repeat. Do 3 sets of 10 reps.

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Written by: Rhea Cortado


March 04, 2016 at 3:41 am

These are great exercises, and people really underestimate the superwoman. I will try the side arm raises next time I do planks…usually do alternating front arm ones, side arm will definitely add a new challenge. Thank you for the article and I too love the fast track tank!

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March 29, 2016 at 10:39 am

Hi Amanda LeVett, Thank you for the article, Really these are ultimate exercises. also i know some trics of exercise but in your article thats good trics for underestimate the superwoman.

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