If you are a triathlete, your core should occupy a central portion of your training regimen. Triathlon specific core exercises strengthen your body's alignment during the swimming, biking and running portions of a race. These exercises help your muscles withstand fatigue, because fatigued muscles can result in a slower finishing time. The core muscles, which include the abs, gluteals and upper back muscles, ensure force is transferred most effectively from the lower to upper body and back again.
Twist Crunch
Start with twist crunches. Lie on your back with your knees bent and feet flat on the ground. Place your fingertips behind your ears. Raise your left shoulder in the direction of the right knee. Keep your head and neck relaxed and immobile. Note that your shoulders should only come off the ground between three and six inches. Work slowly and, in particular, don't come back to the starting position too quickly. Also, don't lead with your elbow---only the shoulder.
Clap Exercise
Sit down on the ground with your legs together and knees slightly bent. Lean back slightly at the waist. Extend your arms over your head, and place your palms together in a prayer position. Raise your feet off the ground a few inches. Once you can comfortably remain in this position without losing your balance, you are ready to begin. Lower your right arm to the side of your body at shoulder level. Keep the other arm in the same position above your head. Bring the right arm back up, clapping hands as you do so. Repeat on the opposite side. Aim to keep your balance and not allow your feet to touch the ground.
Core Exercise
Get down on your hands and knees. Simultaneously lift the left arm straight out in front of you at shoulder height while straightening your right leg straight back at the same height. Hold this position for one to three seconds before slowly lowering back to the starting position. Repeat with the opposite arm and leg to complete one repetition. Note that your hips should not swing while doing this exercise; they should remain still throughout. Engage your core muscles from start to finish.
Two-Legged Lifts
Lie on your back with your legs together and fully extended. Place your hands palms down on the ground and just past your glutes---not underneath. Raise your legs, without bending them, to a vertical position with the bottoms of your feet parallel to the ground. Moving slowly and steadily, lower the legs until your heels are two to four inches off the ground. Without stopping, bend and draw your knees toward your chest as if you are squatting. Extend them vertically again, and repeat.
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