Running Brain.com
Core Exercises for Triathlon
Pushups – Plain old pushups (or the kind with your knees on the ground to get started if you need to start slower). Shoot for three sets of ten over time with a minute break in between. To go for the gold, get up to 5 sets of 20 with 90 seconds between each set.
Plank. Get into push-up position and then bend your elbows so that your weight is on your forearms. Keep your body in a straight line and hold the position 30 seconds. To go for the gold, try to build up to a minute or more over time.
Side plank. Rest your weight on one forearm, facing 90 degrees to one side. Keep your body in a straight line and hold for 15 seconds. Switch sides and repeat. Try to build up to 60 seconds over time.
Bird dog. 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. Do 6-10 reps.
Glute bridge. Lie on your back on the floor and bridge your hips off the floor using your glutes. Hold your torso in a straight line for 30 seconds.
Reverse crunch. Lie on the floor and place your hands next to your hips. Bend your knees and raise your legs until your knees are directly over the hips. The knees should make a 90-degree angle as your lower legs are parallel to the floor. Using your lower abdominals, raise your hips off the floor and pull your thighs into the chest. Slowly lower your hips and legs to starting position. Focus on proper breathing and do not hold your breath. If this exercise hurts your lower back, you can place your hands under your lower back. Try for 15 or 20 reps.
If you do this circuit a couple of times a week, your upper body strength and core strength will improve making the triathlon (and bringing in the groceries) easier. I suggest keeping track of the reps, sets, times, to track improvement over time.
