To succeed at their sport, surfers need excellent balance, total control of every major muscle group and good aerobic stamina. Surfers must have strong legs, upper bodies, cores and cardiovascular systems to paddle out to sea, sustain their balance on their boards and repeat the whole process all morning. In the course of developing this degree of fitness, they build long, lean bodies with toned muscles and little excess body fat. A healthy diet plan and regular workouts can help you achieve a similar frame.

Step 1

Swim regularly. Like surfing, swimming conditions the entire body. Vary your stroke between front crawl, backstroke, breaststroke and butterfly to work different muscle groups. Perform additional cardio exercise like running, biking, rowing or using an elliptical machine three to five days a week. Surfers need strong cardiovascular systems to perform their high-intensity sport -- and a bonus effect of cardio is weight loss. You lose fat when you burn more calories than you consume. Cardio exercise blasts calories, which helps you get a lean surfer's build.

Step 2

Do pushups, pullups and tricep dips twice a week to develop your upper body. Aim to complete two to three sets of ten to twelve repetitions of each exercise. If you have access to a gym, you may choose to lift weights instead. Use the resistance machines at a gym to target as many muscle groups as possible across your arms, shoulders, chest and back. Begin at a weight or resistance level where you can complete eight to 12 reps before becoming fatigued, and gradually increase the intensity of your training as you build strength.

Step 3

Condition every part of your core. Do crunches, back extensions, hip flexion exercises and Pilates to target your abs, hips and lower back. Surfers use these muscles to stabilize themselves on their boards, so they devote large amounts of attention to the area. Working your core every other day will give you a lean, toned midsection.

Step 4

Build the muscles in your legs and glutes with squats, lunges and leg curls. Use the resistance machines at the gym or perform these exercises at home with dumbbells and resistance bands. Aim to to two to three sets of 10 to 15 repetitions of each exercise twice a week. Surfers need strong legs to maintain balance.

Step 5

Do yoga. Yoga improves balance, flexibility, coordination and strength. It tones and elongates the muscles in your arms, legs and core, helping you develop the slender, hard look of a surfer.

Step 6

Eat to create a caloric deficit. You need a healthy, balanced diet to support this amount of exercise, so don't cut protein or complex carbs; instead, reduce the amount of sugar, fat, processed food, alcohol and soda you consume. Eat plenty of fruits and vegetables, whole grains, lean meats and low-fat dairy products, and drink lots of water.