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6 Core Exercises That Will Make You a Better Triathlete
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Plan to PR at your next triathlon? Before you add another brick workout or masters swim class to your normal routine, make sure you invest first in injury prevention via strength training. The following functional core exercises will give you the stability and strength you need to crush your next race.
Hip Bridge With Stability or Bosu Ball
Become a stronger cyclist
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Lie on your back with your butt resting on the ground, legs extended straight out and feet resting flat on a stability or Bosu ball. Rest your arms beside your torso, hands flat on the floor. Lift your hips toward the ceiling, pressing into your heels without squeezing your glutes until your shoulders, knees and hips form a straight line. Hold for a count of 10 then slowly lower your hips back to the floor.
Repeat 5 to 10 times.
Repeat 5 to 10 times.
Clamshell
Become a more efficient runner
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Lie on your left side on the floor with your hips and knees bent 45 degrees. Your right leg should be on top of your left leg, your heels together. Keeping your feet in contact with each other, raise your right knee as high as you can without moving your pelvis. Pause, then return to the starting position. Don't allow your left leg to move off the floor. Make sure you're not leaning backwards, as this is a way to cheat during this exercise.
Repeat 10 times; switch sides. Work up to 2 to 3 sets.
Repeat 10 times; switch sides. Work up to 2 to 3 sets.
Balance Plank
Improve your swim
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Get into a push-up position with your hands on top of smaller medicine balls, a Bosu or stability ball (you can do this without smaller medicine balls and just rest your hands on the floor) and your toes on top of a stability ball or resting on the floor. Lower your chest until your upper arms are parallel to the ground and your body is in a straight line from head to heels. Lift your left foot off the ball so you're balancing on your hands and right toe. Hold this position for 15 seconds, and then complete 5 push-ups. Rest 30 seconds and repeat, this time lifting your right foot off the ball.
Complete 5 sets on each leg.
Complete 5 sets on each leg.
Single-Leg Hip Extension
Activate the glutes for a stronger run and ride
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Lying supine on the floor, bend your left leg to 90 degrees and straighten your right leg (make sure your toes are pulled up to your shin on both legs). Lift your entire body up one inch by pushing off your left foot. This is the start position. Continue to lift your body, ensuring you maintain a straight line and your thighs are parallel to each other (the only other parts of your body that are in contact with the floor are your arms, upper back and left foot). Lower to one inch off the floor, pause and repeat for the desired repetitions. Be sure to keep your hips in a straight line.
Work up to 3 sets of 10 reps on each side.
Work up to 3 sets of 10 reps on each side.
Bird Dog
Strengthen your trunk for a better ride
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Get on your hands and knees and simultaneously raise one arm in front of you while extending the opposite leg behind you. Hold for two seconds, and then switch the arm and leg. That's one rep.
Complete 6 to 10 reps.
Complete 6 to 10 reps.
Stability Ball Tuck-In Push-Up
Works entire core
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Place your lower legs on a stability ball and get in a push-up position. Use your core to pull the ball toward your face. Hold for a second, then roll back out until your body is straight. Now, keeping your back straight, do a push-up. That's one rep.
Complete 10 reps.
Complete 10 reps.