Crew » Wellbeing » Crew Workout: Exercises for Core Strength

Crew Workout: Exercises for Core Strength

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Instead of bombarding you all with yet another fitness article in January, we've decided to target those of you who are still serious about their exercise and begin a month later.

This is to stimulate your enthusiasm into stepping it up a gear when you maybe struggling with the same old routine.

This month, Dina Balint, our Core Specialist, is offering 3 exercises to be carried out individually, or consecutively depending on your current standard, to target your all-important core.

Easily performed on deck, on the dock or on that elusive sun-lounger!


1. Side Plank

Muscles Targeted:  Abdominals, Obliques, Back, Thighs & Shoulders

1.a

Begin in a side plank position with your elbow directly underneath your shoulder and protected by a mat or towel.

Keeping your legs straight, hips square, feet stacked, your body should be in a straight line from head to ankles.

Monaco Exercise 1a

1.b

Keeping your abs tight, lower your hips to the floor hovering just off the ground. Raise back up to the starting position.

Monaco Exerise 1B

Perform 10-15 repetitions (or as many as comfortable) on each side for 2-3 sets.


2 - Side Plank with Leg Lift

Muscles Targeted: Abdominals, Obliques, Back, Shoulders, Thighs & Glutes

2.a 

Start in side plank position as before with your elbow directly underneath your shoulder, raise your left arm straight up. Keeping your legs straight, hips square without letting your hips drop, both feet flexed and your body in a straight line.

Monaco Exercise 2a

2.b

Keeping your body straight, abs engaged, raise your top leg up higher than the hip then slowly lower it back and repeat. Keep your hips up and don't sink into your shoulder.

Monaco Exercise 2b

Perform 10-15 repetition on each side for 2-3 sets.


3. Side Plank with Torso Rotation

Muscles Targeted: Abdominals, Obliques, Back, Thighs & Shoulders

3.a

Start in the same position again with one elbow directly underneath your shoulder. Place your left hand onto the side of your head. Keeping your legs straight, hips square without letting your hips drop, both feet flexed and your body in a straight line.

Monaco Exercise 3.a

3.b. Keeping your body straight, rotate your torso so your elbow touches the supporting hand as shown. Rotate back up to the starting position.

Monaco Exercise 3b

Perform this 10-15 times and perform 2-3 sets on both sides.

Those advanced 'athletes' amongst you can perform 1 set of each exercise continuously and repeat these 2-3 sets on both sides.

For an additional effort, place your lower foot on a raised block (6-12 inches high) and be ready to feel the burn!

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Mark Healy Fitness Management is a specialist company providing elite health & fitness professionals to private residences and the superyacht industry. They are also an independent design & consultancy company creating health, fitness & spa facilities for both adults and children throughout Europe and across the USA.

Model: Personal Trainer, US Fitness Consultant for MH Fitness Management: Dina Balint

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