November 21, 2011
Do these exercises 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.
Seated triceps dip
Sit on the bench, resting your palms on the bench so your fingers hang over the edge. Your legs should be close together, feet flat on the floor, and knees bent at 90 degrees.
Slide forward and move your buttocks off the bench, leaving your hands in place. Bend at the elbows and lower your hips until your upper arms are parallel to the floor. Push your hips back up into starting position, using your arms, not your legs. 15-20 repetitions.
Balance and reach
Use a coiled line on the boat for this exercise. If that is not available, place an object on the floor about 2-3 feet in front of you. Stand on your right foot and raise your right arm directly overhead. Slowly bend your right knee, lowering your hips to the floor, keeping your chest up.
Simultaneously lower your right hand toward the object. Touch the object, hold this position for two seconds and extend the knee to stand up tall in starting position with right arm raised directly overhead. 12-15 repetitions and switch legs.
Lying abdominal crunch
Lie on your back with your feet facing the railing. Prop your feet on the railing so your legs are bent at 90 degrees. Place your hands behind your head.
Exhale and lift your head, neck and shoulders off the deck by tightening the abdominal muscles. Do not tuck your chin into your chest or pull on your neck. Slowly, inhale and lower to starting position. 10-15 repetitions or until fatigued.
Standing abduction
Stand with your right side facing the railing. Hold onto the rail for support if needed. Stand on your right leg and lift your left leg away from your body. Lift your leg as high as you can, without twisting your body and hips, hold for 2 seconds and lower. Do not let your foot touch the deck. 15-20 repetitions and switch legs.
Standing adduction
Stand with your right side facing the railing. Hold onto the rail for support if needed. Stand on your right leg and cross the left leg slightly in front of the right. Lift your left leg toward and slightly in front of the right, using the muscles of the inner thigh. When you have lifted as high as you can, hold for 2 seconds and lower. Don’t let your foot touch the deck. 15-20 repetitions and switch legs.
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