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Helping surfers of various age and skill level, to stay fit and healthy in the water, is the primary reason I created the Surfbodysoul program range. To be honest I get the same satisfaction from helping a sixty-five year old sea dog regain basic hip movement so he can pop up again as I do from helping one of my pros.

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There is however some advantages to having high level surfers to work with. One of the main ones is creating new or applying existing dynamic exercises to help them achieve seemingly impossible feats in the ocean. Anthony Walsh is one of those surfers, with his seemingly casual and fearless approach to big waves. Below I have included a core strengthening sequence that Anthony completes regularly, and is part of the Surfbodysoul advanced and pro level programs. Okay, let’s take a look at the ‘Pilates Roll-up’ frame by frame:

Start lying on your back with both legs straight, together and the toes/feet pulling back (dorsiflexed) towards the head. Arms are straight and raised above your head. Activate your core by tucking your belly button in towards your spine.

Inhale bring arms forwards, tighten core and begin to raise torso.


Exhale reach torso and arms forward towards feet until the stretch is felt in the hamstring muscles at the back of the legs.

Inhale use your core to straighten the spine in line with your hips and keep the arms straight at shoulder height.

Exhale your tuck tailbone under and begin to roll the spine down one vertebra at a time until your head touches the mat.

Inhale raise arms above your head to the starting position.

Remember this is an advanced core strength exercise; so tread carefully. If it you cannot complete it straight away, contact me via my website and I can point you in the direction of the Surfbodysoul program that will get you there.

I look forward to seeing you on the mat, or in the water!

Ryan Huxley is the co-founder and program creator at Surfbodysoul, a website that provides safe, effective, holistic, scientific e-book exercise programs catering for surfers of all age, level and experience. Ryan is a qualified Physiotherapist, Exercise Physiologist, Advanced Yoga and Pilates instructor. His list of pro surfing clients includes Fergal Smith, Chippa Wilson, Anthony Walsh, Paige Hareb, Emi Cataldi & Rusty Miller.

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