Here are my four essential core moves for endurance athletes (no, not planks!)
We should all know by now that a strong core is necessary for keeping our movement functional and our bodies injury-free. But do you ever stop to think about what your core actually encompasses? It’s not necessarily about having rippling 6-pack abs (that actually come from low body fat and genetics more than anything else.) Having a strong core means that all the muscles of your torso, front and back, are stable, balanced, and activated. Here are 4 of our favorite exercises that’ll strengthen your body up for better swimming, biking, and running. Click each heading for video demonstrations.
1. Dead Bug
This move is at the top of our list because it can be modified for almost anyone of any ability, fitness level, or limitation. We love versatile exercises that can grow with your fitness, and this is one of the best. Lie on your back with knees stacked over hips, bent at 90 degrees, and arms directly above shoulders. Slowly kick one leg out without arching your lower back, then return to 90 degrees. Repeat on the other side. If that’s too challenging right away, and you feel your lower back lifting off the floor, one modification is keeping your knee bent and tapping your toe on the ground instead of extending your leg. To progress the move, lower your opposite arm overhead as you extend your leg. Take it a step further by pressing your right hand and left leg into each other while extending your left hand and right leg, then switch. 3 sets of 10 reps per side is great for the dead bug.
Here’s another move that lends itself to modifications and progression. Beginners, start seated, leaning back slightly, with your feet on the floor so you can focus on bracing your abs and moving safely without stressing your lumbar spine. Twist from side to side with control, holding a weight such as a light medicine ball once you’ve mastered the motion. As you get stronger, lift your feet until you can eventually straighten your legs. Once you’re there, it’s time for a heavier medicine ball! Start with 3 sets of 10 reps per side and move up from there.
3. Superman
The oft-neglected posterior core will appreciate the strength you’ll gain from this move. Lie face-down on your mat with toes pointed and glutes engaged. Arms should be shoulder-width reaching forward, gaze down toward the floor. Use the muscles of your upper back to lift your torso and use your glutes to lift your legs, then lower slowly. Some variations include lifting alternating arms and legs. Supermans are especially helpful in building swim-specific strength. 3 sets of 12 slow reps is a great place to start for this one.
4. Bird Dog
Kind of like a flipped-over dead bug, this is a great move for improving your balance while you strengthen your entire torso. On hands and knees, you will brace your core to hold a neutral spine. With control, lift one arm off the floor to a 45-degree angle level with your shoulder, then slowly lower. Do the same on the other arm. Then straighten and lift one leg to hip height without allowing your lower back to arch, and slowly lower. Repeat on the other leg. Once you’re strong and confident with that variation, try lifting your right arm and left leg simultaneously (and then left arm, right leg.) This progression really challenges your balance. You can also utilize a band to add resistance to this exercise, but not until you’re able to complete 3 sets of 15 reps per side without any movement in your lower back.
There you have it – 4 quick and simple moves that will stave off injury and make you feel like a top-notch triathlete. Reach out to your coach with any questions, and don’t be shy about throwing these in on a strength day even if they’re not on your workout! Remember, there are numerous variations and progressions for each of these movements, so you’ll never run out of ways to make them work for you.