Surf-Season Core: 6 Reformer Moves Every OC Surfer Should Master is your guide to building the kind of dynamic, injury-resistant strength that holds up in powerful Pacific swell. Whether you’re paddling out at The Wedge or catching mellow morning sets in Crystal Cove, Reformer Pilates is the secret sauce many top athletes use to stay balanced, agile, and explosive—all season long.
Surfing demands total-body coordination, rotational control, endurance, and—above all—core stability. The repetitive motion of paddling, the quickness needed for pop-ups, and the mobility to transition smoothly all rely on muscle groups that Reformer Pilates targets with surgical precision.
Reformer Pilates improves:
Unlike traditional workouts, Reformer Pilates allows surfers to train all these elements without high impact or excessive joint loading. Plus, it’s year-round conditioning that adapts with your season—pre-season power, mid-season tune-ups, or off-season rehab.
At Movement Dynamic in Corona Del Mar, we regularly work with surfers to improve form, prevent injury, and optimize movement for the water. These six Reformer-based exercises are at the heart of most programs we run for OC surfers:
Why it works: This builds deep abdominal and shoulder stability, simulating the pop-up movement with added control and resistance.
Focus: Core compression, scapular control, lat engagement
Why it works: Builds single-leg glute and quad strength for powerful cutbacks and speed generation.
Focus: Pelvic stability, hip power, proprioception
Why it works: Enhances thoracic rotation and lateral spinal mobility for fluid turns and smoother transitions.
Focus: Spine rotation, rib cage mobility, obliques
Why it works: Builds endurance and shoulder integrity for paddling without impingement or fatigue.
Focus: Total-body control, shoulder stability, core
Why it works: Targets adductors and glutes while challenging balance—ideal for staying centered on the board.
Focus: Balance, pelvic control, hip strength
Why it works: Strengthens the upper back and triceps to support efficient paddling posture and endurance.
Focus: Posterior chain, postural endurance, shoulder extension
OC surfers—from pros to weekend warriors—are increasingly turning to Pilates as a smarter way to condition. Traditional strength programs often miss the rotational and stability-specific nature of surfing, but Pilates builds what matters: spinal strength, dynamic flexibility, and integrated control.
It’s no surprise that many professional surfers, including Kelly Slater and Carissa Moore, incorporate Pilates into their off-board routines. And now, you can too—right here in Corona Del Mar.
Movement Dynamic offers custom Reformer Pilates programs designed with surfers in mind. Whether you’re recovering from a rotator cuff strain or prepping for the first big swell of the season, our trainers can tailor your sessions for max benefit. We’ll help you build pop-up power, shoulder stamina, and dynamic balance that translates directly to your surfing.
Book your Reformer assessment today: Reserve your spot online
2–3 sessions per week in-season is ideal. In off-season or rehab periods, 1–2 sessions focused on alignment and strength are enough.
Yes! Exercises like Plank to Pike build the core and shoulder strength needed for explosive, controlled pop-ups.
Absolutely. Pilates is a perfect low-impact complement that enhances form, reduces soreness, and improves mobility.
Mat Pilates builds baseline strength, but the Reformer adds controlled resistance, instability, and support—ideal for sport-specific gains.
Yes—with modifications. Our instructors work with your PT or ortho guidance to tailor each movement to your recovery stage.
External Resource: Check out Surfer Today’s guide to core training for performance insights, and pair it with in-person guidance at Movement Dynamic.