Sail Stronger, Part I: The Core

By Airwaves writer Rachel Bennung
Editor’s Note: Sail1Design is thrilled to introduce Rachel Bennung, our newest Airwaves writer and member of the Sail1Design team. Rachel is not only an experienced sailor, but she’s also a fitness expert; someone who practices what she preaches! We hope you find these articles helpful, and we also hope they inspire you to improve your sailing by making fitness an integral part of your sailing regimen. Sail1Design now has a new main menu bar category, Sailing Fitness, dedicated to helping sailors reach their athletic potential.
See Part II: The Legs here
Part III: The Arms here
In every sport different muscle groups are more important then others to help maximize your performance in that specific sport. You want strength in your total body, however, you want to focus a little more on strengthening specific muscle groups you will be using more often. In sailing three main muscles groups you are always working are your core, legs, and arms. In this three parts series we will talk about the importance of strength in these areas for sailing, and different exercises to help strengthen these areas.
In this article we will be talking about the importance of the core. The core is defined by the structures that make up the lumbo-pelvic hip complex. Some people get confused with thinking that the core is just your ab muscles, however, the core encompasses not just your abdominal muscles, but muscles located in your torso. All these muscles in the core are essential to keeping your body stable and balanced. Having a strong core is the base of your overall fitness and will lead to improved performance. A strong core will not only help you with sailing, but in everyday life.So how does a strong core help while sailing? As we just stated a strong core is the base of your overall fitness. A strong core is essential to helping you while out on water on long windy days. Having strength in your core will help you hike longer without becoming fatigued quickly. Not only will you be able to hike longer a strong core can help reduce the chance of injury. Have you ever gotten off the water and had some back pain? This could be caused by having a weak core. Having a weak core leads to lack of balance throughout your body which can cause lower back pain. Having a strong core will help you sail longer and stronger!So now you understand why you need a strong core. How do you accomplish it? The great thing about strengthening your core is you don’t need any fancy equipment. All you need is your body weight. The list of different core exercises out there is endless. So I have picked four core exercises that I think are great for strengthening your core for sailing.

1. Planks – These are one of the best exercises out there to strengthen your core. This exercise you begin on your forearms and toes on the floor. You want to keep your body in a straight line. Start with holding this position for 30 seconds and work up to 1 minute. As your core becomes stronger you will be able to hold this position for longer.
2. Spider Plank – A spider plank is another great exercise adding movement to help strengthen your core. You start in plank position with you hands and toes on the floor. While in plank you bring your knee up to you elbow and alternate sides. Start with 30 seconds and work your way up to 1 minute.
3. Superman – With this exercise you will lie on your stomach with your arms and legs full extended. At the same time raise your arms, legs, and chest off the floor and hold the contraction for 2-5 seconds. After the contraction lower to the ground and repeat. Start with doing this move for 30 seconds then getting up to 1 minute.
4. Russian Twist – This move can also be know as mason twist, or oblique twist. Sit on the floor with your knees bent and raise your feet off the floor. Clasp your hands together and turn your body all the way to the right side then over to the left side. Start with doing this move for 30 seconds and working up to 1 minute. You can hold a medicine ball to add resistance.

(You can easily make these exercises into a core workout. Do 3 sets of each exercise for 30 seconds to 1 minute with a 15-30 second break between each set.)
-Check out the video of these exercises below

Having a strong core is the base of sailing stronger. Without the core your body will move inefficiently and can eventually lead to injury. A strong core is the first step to helping to improve and maximize your performance on the water. These four exercises will help to start you on your way to getting that strong core you need and want! Part two of the three part series we will talk about strengthening your legs.
For more information on fitness for sailing contact rachel@sail1design.com. Also check out Sailorcise on Facebook, Twitter, and Instagram for daily tips on fitness, nutrition, and sailing.
Check out Sail Stronger, Part II: The Legs