December 20, 2011
Do these exercises and stretches right onboard, no equipment needed. Perform them one after the other, rest two minutes, and complete the set again. If time allows, aim for three sets.
The only items you will need will be a chamois to remove your fingerprints and a towel for underneath your toes … the deck can get quite hot.
Single Leg Calf Raise
Stand tall on your right leg and place your left leg behind the right. Using the railing for balance, slowly lift the heel and rise up onto the toes of the right foot. At the same speed, lower the heel towards the floor but maintain the contraction of the calf muscle and do not let the heel touch the floor. Perform 15-20 repetitions before switching legs.
Offset Plank
Stand tall, a bit more than an arms length away from the railing. Lean forward, keep arms extended, elbows slightly bent and hold onto the railing. Keep your spine and neck aligned, core engaged as you hold this plank position. Slowly lift your right foot off of the ground and continue to hold your position for as long as you can. Place your right foot back on the ground and lift the left and hold. Try to hold for the same amount of time to complete one repetition. Perform three repetitions, taking a brief rest in between.
Upper Back Stretch
Stand with feet hip width apart and face the railing of the boat. Hold onto the railing with both hands and bend forward at the waist. Let your hips shift back, keeping your spine and neck aligned as you begin to feel the stretch throughout your upper back. Hold the stretch for a minimum of 10 seconds. Repeat the stretch two times.
Plank on bench
Lie face down on the bench, resting on your forearms. Align your shoulders with your elbows. Ensure your arms are parallel to each other. Push off of the bench, balancing the weight of your body between your forearms and feet. With your spine and neck aligned; contract your abdominal muscles to hold your body off of the bench. If you are feeling this exercise in your lower back, raise your hips slightly (buttocks will be higher). Hold this position for as long as you can. Rest for 30-60 seconds and repeat for three repetitions.
Push-ups with feet on bench
Kneel on the floor in front of the bench (looking away from the bench). Place your hands under your shoulders and walk your feet back, placing them one at a time on the bench that is behind you. Straighten your body, engaging your core, keeping your neck and spine aligned. Joints should be stacked, wrist, elbow and shoulder all in line with each other. Bend at the elbows, lowering your chest towards the floor. When you almost reach the floor, extend the elbows to raise yourself up to starting position. Complete as many repetitions as you can.
About the Author
