A triathlon is a type of race that consists of swimming, cycling and running, in that order. Endurance plays a key factor in the triathlon, and triathletes train extensively for each leg of the event. A strong core is a must if you hope to excel at the triathlon. Perform specific core-strengthening exercises to condition your abs for the length and difficulty of the race.
Planks
The plank is an abdominal exercise used for a lot of different sports, and is also part of a quality triathlete ab workout. If you perform a plank from the front and from each side, you'll work your rectus abdominis muscles at the front and obliques along each side. To do a front plank, rest on your forearms and toes, with your body straight and up off the floor. Keep your body still and stay in the position as long as possible. For a side plank, roll to the side and rest on your elbow and the side of your bottom foot. Keep your feet together and body still for as long as you can, then switch to the other side. Lift your upper leg into the air if you want more of a challenge.
Stability Ball Tuck Pushup
The stability ball tuck pushup puts your body into a modified plank position at one end, but it is an exercise that includes movement. Place your feet on a stability ball and your hands on the floor like in a pushup position. Your knees are bent almost to your chest and the ball is right next to your arms. Keep your hands in place and roll the ball back with your feet until your legs are straight. The ball may be on your shins when your body is straight. Perform one pushup when your body is straight, then roll it back to the start and repeat. Squeeze your abs when you bring your knees in close.
Woodchopper
The woodchopper exercise may be performed with a dumbbell or medicine ball, or even a stability ball if you don't want to use much weight. Stand with your feet about shoulder-width apart, and hold the ball or weight with two hands above your left shoulder. Keep your feet in place and bring your hands down and across your body to your right hip in a chopping motion. Tighten your abdominal muscles as you chop the weight or ball down. Perform several repetitions, then repeat the exercise on the other side.
Stability Ball Ab Roll Out
The ab roll out is similar to the rolling action on the tuck pushup, only the ball is on the other end of your body. Kneel on the floor with the ball in front of you and place your forearms on the ball, on the side closest to you. Keep your knees anchored on the floor and roll forward until your upper body is straight and your forearms are on the top of the ball. Pause at the top, then roll it back to the start and repeat. Move in a controlled motion so the ball doesn't get away from you as you roll it out.
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