I’ve been meaning to do a vlog and blog post about core exercises runners and triathletes can do to supplement their core strength.
When I say “core” I don’t mean just “abs”, because the point is not to create six-pack washboard abs. It is to strengthen the core so that you’re able to maintain good form and efficiency whether you’re swimming, cycling, running, or doing anything else sport- or movement-related.
The core is, simply put, your torso or midsection — practically almost everything except your head, arms, and legs. Ideally you should be using your core muscles to stabilise and direct body movement.
Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles. — Mayo Clinic
I don’t mean doing sit-ups, either, which is why the exercises I present in the vlog below are mostly based around the plank. Check it out:
Remember always to draw your navel in gently to activate your core stabilizing muscles and protect your lower back.
Horse Stance
This pretty much helps you learn how to activate and stabilise the core muscles in your abdomen and back. Place your hands under your shoulders and your knees under your hips. Then gently draw your navel in towards your spine and gently squeeze your glute muscles to bring your back into a “neutral spine” or flat back. From here, you can build core stability.
If you want a challenge, reach one arm forward, then switch to the other arm. You can also extend one leg back, and then the other one. For an even bigger challenge, extend one arm and the opposite leg, then bring knee and elbow together under your body. Then switch.
I’m actually not satisfied with how I executed this move in my vlog, because I could definitely stabilise my midsection more while moving my arms and legs.
Plank
A plank is done by placing hands under shoulders, then reaching both legs back so they are straight and the shoulders, hips, and knees are in one straight diagonal line. This can be quite challenging if you activate your belly, shoulders, and quads and glutes. For an easier option you can bring both knees down to the floor.
Variations on the plank include shoulder taps, mountain climbers, and plank walk-outs. You can also do a plank on your forearms, and to add challenge to your shoulders you can pull back into dolphin position then push forward into the forearm plank again for several reps.
Side Plank
Working within the same principle of keeping the shoulders, hips, and knees in one diagonal line, the side plank is simply done on one side at a time. This also works your lateral muscles (the ones on the sides of your body). To keep it easy, stay on one knee. You can also “thread the needle” for added challenge.
Don’t forget to do both sides!
Reverse Plank
This is a move you often see in yoga, and it’s great for working your core back muscles and opening up your chest. You can do the full version by keeping both legs straight and lifting up through squeezing your glutes, thighs and back muscles, or you can decrease intensity by bending one or both knees.
Glute Bridge
This time, lying on your back, bend your knees and bring your feet close to your body so fingertips can touch your heels. Push down on the ground with your feet and squeeze your glutes and thighs to lift your hips up. You can draw your shoulder blades down and together to support the lifting motion. If you want more challenge, extend one leg and do single-leg glute bridges.
You can do all these exercises as a series. For beginners, you can start by holding position for 10 seconds, resting for 10 seconds, and repeating three times before moving on to the next exercise. Gradually you can build up to hold for longer or reduce rest time.
The goal here is to strengthen your core muscles so that you can stabilise your form for longer and be a more efficient athlete. Try it for yourself and let me know how it goes!
