Bosu and Stability Ball Core Exercises for Triathletes and Cyclists

Written by
Erik Taylor
Core training
should be a fundamental part of any triathlon strength program. Try adding the additional challenge of performing exercises on unstable surfaces—such as a BOSU ball or stability ball—and you'll be much more prepared for your next race.
Bosu Crunch and Kick
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Position yourself face-up on the dome side of the ball. Put your fingertips behind your ears, your elbows back, and extend your legs. In one movement, lift your torso while pulling your knees towards your chest. Lower your body back into the starting position and repeat.

Sets: 3 to 5
Reps: 6 to 12
Find:
Your Next Triathlon
Bosu Three-Point Core Tuck
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Position the ball with the dome side down. Grab each side and get yourself into a pushup position. Extend your left leg as far to the left as possible. Try to make your toes touch your left hand. Bring your foot back into the starting position and extend your leg under your torso toward your right hand. Return to the starting position. Complete all reps on left side before switching to the right.

Sets: 3 to 5
Reps: 6 to 10 on each side
Find:
Your Next Triathlon
Bosu Opposite Elbow and Knee
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Position the ball with the dome side up. Lie with your back on the dome side. Place your right hand behind your head and extend your left leg. Place your left hand on the floor. Bring your left knee and right elbow together. Return to the starting position and switch sides.

Sets: 3 to 5
Reps: 6 to 10 on each side
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Your Next Triathlon
Stability Ball Jackknife
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Place your lower legs on the ball and get yourself into a pushup position. Tighten up your abs and pull the ball into your chest using your lower abs. Pause and return to the starting position.

Sets: 3 to 4
Reps: 6 to 10 reps
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Your Next Triathlon
Stability Oblique Crunch
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Position your lower back on top of the ball. Place your hands behind your head. Slowly crunch upwards across your body with your right elbow pointing at your left knee. Pause and return to the starting position and repeat on the opposite side.

Sets: 3 to 4
Reps: 5 to 10 on each side
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Your Next Triathlon
Stability Ball Bird Dog
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Lie on top of the stability ball with your torso wrapped over it. Raise your left arm and right leg upward. Pause and return to the starting position. Repeat the movement with your right arm and left leg.

Sets: 2 to 3
Reps: 4 to 6 on each side
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Your Next Triathlon
Stability Ball Knee Drive
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Get into a pushup position with your hands on the ball. Keep your core tight and your back as flat as possible. Drive your left knee toward the ball. Return to the starting position and repeat the movement with your right knee.

Sets: 2 to 4
Reps: 4 to 6 on each side
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Your Next Triathlon
Core Training Benefits
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These benefits should motivate you to add core work to your strength training program. Try to find time to do these core workouts twice a week.
Find:
Your Next Triathlon
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Find:
Your Next Triathlon