Tugboater Posted January 25, 2012 Report Share Posted January 25, 2012 Well as I'm back on the boat for the next 2 weeks I realize I need to do more to improve my core and leg strength. So I'm asking you more experienced riders for simple exercises I can do with out any additional equipment. I do hit the elliptical daily but I'm going to change it to the bike (more leg and my cardio is pretty good). Please keep in mind I have very limited space (my room is 64 SF) and that most of the time my environment is moving to some degree. Thanks for any advice, Tug Actually here is a video of the boat I'm on right now just to get an idea of what we're working with. http://www.youtube.com/watch?v=XGxsDjOW2I0 Quote Link to comment Share on other sites More sharing options...
kieran Posted January 25, 2012 Report Share Posted January 25, 2012 wall sits for strength, squats for endurance. or is it the other way around? Quote Link to comment Share on other sites More sharing options...
pogokoenig Posted January 25, 2012 Report Share Posted January 25, 2012 Since you are on a boat you might think about one legged squats. The moving of the boat adds the extra touch of balance and stability to the strength. Quote Link to comment Share on other sites More sharing options...
skatha Posted January 25, 2012 Report Share Posted January 25, 2012 Core exercises? I recommend the exercises on the Mayo Clinic's site for my patients with low back pain...or you can do planks.. Quote Link to comment Share on other sites More sharing options...
BXFR70 Posted January 25, 2012 Report Share Posted January 25, 2012 wall sits would be more for endurance, squats for strength. you could also do a combination, if you have a semi slippery wall, you can lean against it, and do squats with your back against it, while holding some weight if you can. this would sort off replicate hack squats. it can also be done by putting a skateboard or something with wheels between your back and the wall to slide up and down. then core exercises, crunches, reverse crunches, leg raises, back extensions if you can, also, stiff leg dead lifts, (bending over at the waist, with your back straight or arched, not rounded with stiff but not locked knees) for lower back and hamstrings. if you are doing all of that, some calf raises (one leg), pushups, pull ups and if possible dips, to work your whole body some.. depends how far into it you want to get. also, stretching should be included. Quote Link to comment Share on other sites More sharing options...
wingnuts514 Posted January 26, 2012 Report Share Posted January 26, 2012 I just watched that video...just run your butt up and down those stairs a few times. Quote Link to comment Share on other sites More sharing options...
Hans Posted January 26, 2012 Report Share Posted January 26, 2012 This site is in dutch but may be you can use google translator. I do this exercises three times a week. You only need 3 square meters, a stair, a pair of shoes and your own bodyweight. Just warm up by taking the stairs a few times or just dribble at one place for 5 minutes. You'll feel the results within 2 weeks time. http://www.voorkomblessures.nl/csi/websitesportblessure.nsf/wwwVwContent/6154A84FDDC80033C125737F0065212E Quote Link to comment Share on other sites More sharing options...
big mario Posted January 26, 2012 Report Share Posted January 26, 2012 Use those steep stairs for step ups(try for 2 steps, no pushing off with the unused leg!), wall sits, planks, pistol squats, reverse planks, good ol' pushups.... mario Quote Link to comment Share on other sites More sharing options...
pogokoenig Posted January 26, 2012 Report Share Posted January 26, 2012 This site is in dutch but may be you can use google translator. I do this exercises three times a week. You only need 3 square meters, a stair, a pair of shoes and your own bodyweight. Just warm up by taking the stairs a few times or just dribble at one place for 5 minutes. You'll feel the results within 2 weeks time.http://www.voorkomblessures.nl/csi/websitesportblessure.nsf/wwwVwContent/6154A84FDDC80033C125737F0065212E BTW Hans: Thanks for the exercise with the bench jumps. You could show the link here in this thread. I cannot find it anymore. Meanwhile I am doing three sets with 22-20 jumps right after doing squats (3 sets 70kgs 20-15 repeats) Quote Link to comment Share on other sites More sharing options...
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