The muscles in your core are the link connecting your upper and lower body. These muscles are engaged when you are doing the simplest of movements, such as squatting, putting your luggage into the overhead bin in a plane or simply putting on a pair of socks. Thus, there are some real benefits to improving your core strength.
Increased core strength will improve your posture, assist with stabilization in your torso and improve your overall performance. For endurance athletes, core strength is incredibly important when fatigue sets in, as you will be able to maintain proper form and efficiency. Here are eight exercises that will aid in boosting your core with only two or three days per week.
Cable Wood Chop (part one)
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1. Set the arm of a cable machine at a low position.
2. Get into an athletic stance with knees slightly bent. Grab the handle with both hands and stand so that your right side faces the machine.
3. With your arms fully extended, swing the handle across your body, from low to high, pausing at the top.
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TriathlonCable Wood Chop (part two)
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4. Return to the starting position by moving your arms across your body from high to low.
5. Perform 6 to 12 reps.
6. Repeat on the left side of your body.
Perform 3 to 4 sets.
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TriathlonSingle Leg TRX Plank
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1. Place your right foot into both cradles of the TRX with your sole facing toward the ceiling.
2. Lift both knees off the floor and keep your body rigid in a plank position (on forearms or hands).
3. Hold plank position for 10 to 30 seconds.
4. Repeat with your left foot.
Perform 2 to 4 sets.
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TriathlonTRX Rollout (part one)
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1. Kneel facing away from the anchor point of the TRX.
2. Grab the TRX handles with both hands and tighten your core.
3. Start leaning forward while keeping your arms extended and straight in front of you. As you lean forward, your arms should raise farther above your head.
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TriathlonTRX Rollout (part two)
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4. Maintain a tight core, or you will feel this exercise in your back.
5. Return to the starting position by bringing your arms down toward your hips.
Perform 5 to 10 reps for 2 to 4 sets.
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TriathlonTRX Side Plank
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1. Place both feet into the TRX cradles, and lie on your right hip and forearm.
2. Lift your hips off the floor and place your right hand on the ground so your arm is fully extended. You can reduce the intensity of this exercise by doing it on your forearm.
3. Do not let your hips drop, and hold plank position for 10 to 30 seconds.
4. Repeat on the left side.
Perform 3 to 4 sets.
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TriathlonWindshield Wiper (part one)
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1. Lie on your back with your arms in a T position.
2. Lift your legs off the floor and bend your knees, creating a 90-degree angle.
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TriathlonWindshield Wiper (part two)
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3. Rotate your hips so your legs move from side-to-side. Try to touch the ground on each side with your legs.
Perform 2 to 4 sets of 10 to 20 seconds.
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TriathlonStability Ball Push-up, Pike and Knee Tuck (part one)
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1. Place your feet on a stability ball with your shoelaces facing down, and get into a push-up position.
2. Start by doing one push-up.
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TriathlonStability Ball Push-up, Pike and Knee Tuck (part two)
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3. Next, do a pike by bringing your butt into the air and keeping your legs straight. Return to the starting position.
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TriathlonStability Ball Push-up, Pike and Knee Tuck (part three)
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4. Finally, do a knee tuck, bringing both knees toward your elbows. Return to the starting position.
5. That is one rep.
Complete 4 to 12 reps for 2 to 5 sets.
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TriathlonStability Ball V-Sit (part one)
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1. Lie on the floor on your back with your feet together and your arms extended over your head, holding a stability ball.
2. Simultaneously lift your arms and legs, while bringing the ball to your legs.
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TriathlonStability Ball V-Sit (part two)
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3. Grab the ball in between your feet.
4. Slowly lie back flat on the ground, with your arms extended overhead, the ball held in between your feet.
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TriathlonStability Ball V-Sit (part three)
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5. Do the same movement, returning the ball back to your hands.
Perform 5 to 10 rep for 2 to 4 sets.
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TriathlonThread-the-Needle Plank
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1. Get into side plank position on your right forearm.
2. Reach your left arm toward the sky.
3. Bring your left arm down and reach under your body in between your right forearm and right foot.
4. Return immediately to the starting position.
5. Perform 6 to 12 reps.
6. Perform the same movements on your left side with your right hand.
Perform 2 to 4 sets.
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