I'm sure you've heard about the importance of the Core work for triathlon performance, but you may not know how to get down to work. Keep reading to know the basic exercises to get started in strengthening the core.
Our proposal is based on basic isometric exercises, adapted to start from the lowest level and be able to progress to the final position. Before we start, we give you four basic tips for the correct execution of these exercises:
Do each exercise once and repeat everything until you achieve the whole circuit 4 times. We present you the adapted modality of lower level for each exercise, so you can start with the adapted version and progress to the end:
Support your forearms with a width similar to your shoulders, keeping the elbow aligned with the shoulders. Support the tip of the feet keeping the legs together. Keep your eyes on the floor with the neck in extension of the spine. Initiation variant: supports the knees.
Support one of your forearms with the elbow aligned with the vertical of the shoulder. It supports the external lateral of one foot placing the other one on this one. Elevate your hip while maintaining a diagonal from your head to your feet. Stretch your free arm towards the ceiling. Initiation variant: supports one or both knees
Face up, support your hands on the vertical of the shoulders, with the fingers forward or outwards. Support the back of the heels and raise the hips to form a diagonal from the chest to the feet. Initiation variant: supports the sole of the feet.
In quadruped, support hands and knees forming a right angle with the shoulders and hips, respectively. Stretch opposite leg and arm and hold the posture without arching the lower back. Initiation variant: starts with a minimum elevation and progresses to horizontal
Rest your hands on the floor with a width similar to your shoulders, in line with the shoulders. Support the tip of the feet keeping the legs together. Keep your eyes on the floor with the neck in extension of the spine. Initiation variant: supports the knees.
Constancy in training is the basis for progression, so include your routine at least 3 days a week and gain performance through your core.
Photos: Nacho Jiménez Triathlon coach
Laura García Cervantes
Dra. Science of Physical Activity and Sport
Technical Director Club Trikatlón Tres Cantos
Triathlon and Swimming Senior Trainer
Paratriathlon Specialist Trainer