With your heart set on successfully completing the triathlon, your main area of focus will slide towards engaging in strenuous workouts and practicing transition runs (T-runs) so that you are well equipped to switch from swimming to biking and finally to running in the last leg of the race. With such an intense and demanding schedule planned out, triathletes often overlook core exercises. Truth be told, triathletes who incorporate core exercises into their workouts are a force to be reckoned with. Practicing core exercises for triathletes builds up your core strength and fine tunes your body’s sense of balance and stabilization. With core exercises your body can perform more efficiently, and is also less prone to injuries.
Core Exercises for triathletes # 1- Plank!
To perform this core exercise, position yourself in the push-up position. Bend your elbows at ninety degree angles so that your weight is supported by your forearms. Maintain your body in a straight line and hold the plank pose for at least 30 seconds. If you can push it to 1 minute or more, you’re definitely in it to win it!
Core exercises for triathletes # 2- Side Plank!
To perform this core exercise, position yourself as you would in the aforementioned plank pose. However, in this core exercise you are required to turn on your side at a ninety degree angle, and support your body weight on one forearm. Keep your body positioned in a straight line and hold the pose for at least 15 seconds. Repeat the entire sequence on the other side.
Core exercises for triathletes # 3- Glute Bridge!
To perform this core exercise, position yourself on your back on an exercise mat (or on the floor). Simply raise your hips off the mat using your gluteus muscles. Your feet and arms should be pressed against the mat during this core exercise. Maintain the glute bridge pose for 30 seconds at least.
Core exercises for triathletes # 4- Bird Dog!
To perform this core exercise, position yourself on the exercise mat be getting down on your hands and knees. In one smooth, coordinated motion extend one arm in front of you while you stretch the opposite leg out behind you. Keep your outstretched arm and leg as straight as possible. Hold the bird dog pose for 2 seconds, then switch and repeat with the other arm and leg. Repeat this pose 6 to 10 times.
Core exercises for triathletes # 5- Push-ups!
To perform this core exercise, position yourself on the exercise mat or on the floor. Lie down with your back towards the ceiling and your elbows bent. Push yourself up using your arms. Keep your legs extended straight out behind you. Lower yourself to the mat and repeat. To really build up on your core strength, try to achieve a goal of 5 sets of 20 push-ups each with a gap of 90 seconds between each set.