Bodyboarding Training Exercises For Strength

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Bodyboarding is an exciting sport that requires not just skill and technique but also strength and endurance. To be a successful bodyboarder, you need to engage in regular training exercises that will help you build and maintain your strength.

In this article, we will discuss some of the best bodyboarding training exercises for strength. We will also explore the different types of exercises that you can do to improve your performance, build your muscles, and increase your endurance.


What are the benefits of bodyboarding for strength training?

Bodyboarding, also known as boogie boarding, can offer several benefits for strength training. While it may not provide the same level of resistance as traditional strength training exercises, it can still contribute to overall strength and fitness in various ways. Here are some of the benefits of bodyboarding for strength training:

  1. Upper Body Strength: Bodyboarding requires paddling through the water using your arms, which engages the muscles in your shoulders, back, chest, and arms. Regular bodyboarding sessions can help strengthen these upper body muscles, particularly the deltoids, pectorals, trapezius, and biceps.
  2. Core Stability: Maintaining balance and stability on a bodyboard requires engaging your core muscles, including the abdominal and lower back muscles. The constant adjustment and control needed while riding waves can help develop core strength and stability.
  3. Leg Strength: While bodyboarding primarily engages the upper body, your legs also play a role in maintaining balance and control. Kicking to propel yourself forward and using your legs to maneuver on the board can help strengthen your quadriceps, hamstrings, and calf muscles.
  4. Cardiovascular Fitness: Bodyboarding is a physically demanding activity that elevates your heart rate and provides an excellent cardiovascular workout. Regular bodyboarding sessions can improve your endurance, lung capacity, and overall cardiovascular fitness.
  5. Improved Flexibility: Riding waves and maneuvering on a bodyboard require a range of motion in various joints, including the shoulders, hips, and ankles. Regular bodyboarding can help improve flexibility in these areas, enhancing overall mobility and reducing the risk of injuries.
  6. Mental Well-being: Engaging in water sports like bodyboarding can have positive effects on your mental health. The combination of being in nature, the exhilaration of riding waves, and the release of endorphins during exercise can help reduce stress, improve mood, and enhance overall well-being.


How can you increase your upper body strength for bodyboarding?

To increase your upper body strength for bodyboarding, you can incorporate the following exercises into your fitness routine:

  1. Push-Ups: Push-ups are a great exercise for targeting your chest, shoulders, and triceps. Start with a comfortable number of repetitions and gradually increase as you get stronger. You can also try variations like diamond push-ups or incline push-ups to challenge your muscles in different ways.
  2. Dips: Dips primarily work your triceps, shoulders, and chest muscles. You can perform dips using parallel bars, a dip station, or even two sturdy chairs placed parallel to each other. Lower your body until your elbows are at a 90-degree angle and then push back up. If you find dips too challenging initially, you can start with bench dips, which are a modified version using a stable bench.
  3. Pull-Ups/Chin-Ups: Pull-ups and chin-ups are excellent exercises for targeting your back, biceps, and shoulders. If you have access to a pull-up bar, grab it with an overhand grip for pull-ups or an underhand grip for chin-ups. Start with assisted variations or use resistance bands if you’re unable to perform full repetitions initially. Gradually work your way up to unassisted pull-ups/chin-ups.
  4. Shoulder Press: This exercise primarily targets your shoulder muscles. You can perform shoulder presses using dumbbells or a barbell. Hold the weights at shoulder level and press them upward until your arms are fully extended. Lower the weights back down in a controlled manner. If you’re a beginner, you can start with lighter weights or even use resistance bands.
  5. Bent-Over Rows: Bent-over rows primarily work your back muscles, including the upper back and lats. Hold a barbell or dumbbells with an overhand grip, hinge forward at the hips while keeping your back straight, and pull the weights up towards your chest, squeezing your shoulder blades together. Lower the weights back down in a controlled manner.
  6. Core Exercises: Strengthening your core is also crucial for bodyboarding as it provides stability and helps with balance. Include exercises such as planks, Russian twists, and bicycle crunches to work your abs, obliques, and lower back muscles.


What are some core strength exercises for bodyboarding?

Core strength exercises for bodyboarding include planks, Russian twists, leg raises, medicine ball slams, and standing cable rotations. These exercises target the abs, obliques, and lower back, improving balance, stability, and control on the board. Consistency and progressive overload are important for effective core strength development.


How does cardio training help with bodyboarding?

Cardio training plays a crucial role in enhancing bodyboarding performance. Bodyboarding requires a combination of strength, endurance, and agility to paddle out, catch waves, and navigate through them effectively. Engaging in regular cardio exercises such as swimming, running, or cycling helps improve cardiovascular fitness, which directly translates to increased stamina and endurance in the water. By strengthening the heart and lungs, cardio training enables bodyboarders to maintain sustained paddling efforts for longer durations, allowing them to reach the best wave breaks and maximize their time in the lineup. Additionally, cardio exercises contribute to overall body conditioning, promoting muscular endurance, and reducing fatigue, enabling bodyboarders to perform maneuvers with greater precision and control. Ultimately, a well-conditioned cardiovascular system empowers bodyboarders to enjoy longer and more intense sessions in the water, pushing their limits and enhancing their overall performance.


What are some exercises to strengthen your legs for bodyboarding?

Your legs play a vital role in bodyboarding, primarily when it comes to kicking to catch waves. To strengthen your legs, you can do exercises such as squats, lunges, and calf raises.


How often should you do bodyboarding training exercises for strength?

To see results from your bodyboarding training exercises, it is essential to be consistent and train regularly. Ideally, you should aim to do strength training exercises for bodyboarding at least 2-3 times per week.



Bodyboarding is a fun and exhilarating sport that requires strength, endurance, and proper technique. By engaging in regular bodyboarding training exercises for strength, you can build muscle, improve your cardiovascular health, and increase your endurance. By focusing on your upper body, core, legs, and cardio, you can become a stronger and more efficient bodyboarder. Remember to be consistent and dedicated to your training, and you will see improvements in your performance. Good luck, and happy bodyboarding!

Josh Mitchell

Josh Mitchell

"I live and breath boardriding"

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