Triathlon training is difficult. Not only do you have to get your miles in at the pool, on the bike, and on the road, but you also need a strength and conditioning routine to iron out imbalances and keep the body injury-free. Training the core is applicable across all disciplines—always a good choice. This article will show you 5 functional core exercises that any triathlete can benefit from.

Why Is Core Training Important for Triathletes?

If you think about each of the three sports in triathlon, they all involve the extremities moving in repetitive same ranges of motion. Efficiency is key, because we are doing each activity for prolonged periods of time across sometimes exorbitant distances. Making sure that we are not wasting energy should be one of the prime facets of every triathletes training program.

One way to do that is through proper strength and function of the core musculature. The core is not just the abdominals (but those are an important part!), it also includes the lower back, pelvic floor, and even your diaphragm and hips depending on the scope of your definition. Training all of these areas effectively and in concert with one another can sometimes be challenging.

When the core is strong, everything else gets stronger. Your risk of getting hurt plummets, because it’s at the centre of all stability and force in the body. Neglecting a dedicated time to training in this area is a recipe for pain and injury, so we wanted to give you some of our most functional core exercises to get you started on the right foot.

Functional Core Exercises for Triathletes

Below you will find 5 exercises from our programming here at Dynamic Triathlete. We have developed an extensive library of workout routines and injury rehab modules that includes strength, mobility, and flexibility training. If you like how these feel, consider signing up for a 7-day free trial to become a part of our incredible community!

1. Standing Pelvic Tilts

Instructions

• Start in a standing position with your feet hip width apart
• Arch your lower back by sticking your butt out (picture 1)
• Reverse the motion by tucking your hips underneath of you, engaging the abdominals
• Repeat this motion for 30-60 seconds or 10 reps
• Perform 3-5 sets with 30-60 second breaks in between

Benefits

Pelvic tilts are an important exercise to teach you how to stabilize your pelvis and lower back through the actions of your abdominals. This is particularly important when you’re running or performing leg lift exercises off the floor. It also helps build awareness for the next exercise.

2. March w/Miniband

Instructions

• Start in a standing position with feet hip width apart and a mini band wrapped around your feet
• Keeping a tight core and a neutral spine (no lower back arching)
• Lift one foot up until the thigh is parallel with the ground; hold for a brief pause
• Lower that leg and immediately switch to raising the other knee
• Continue this marching motion for 30-60 seconds or 10 reps on each leg
• Perform 3-5 sets with 30-60 second breaks in between

Benefits

Marching with a mini band has a number of benefits. Balancing on one leg engages the glutes to help stabilize the pelvis. Driving the knee up strongly engages the hip flexors. At the same time your abdominals have to work hard to stabilize the pelvis against the pull of your psoas.

3. Clamshell Hip Lift

Instructions

• Lie on your side supported by one arm with your knees bent and stacked (picture 1)
• Lift your hips up by pressing your bottom knee into the ground
• Simultaneously open your top knee to the sky
• After a brief pause at the top, lower yourself back down to the ground, closing the hips
• Repeat for 30-60 seconds or 10 reps on each side
• Perform 3-5 sets with 30-60 second breaks in between

Benefits

This exercise integrates the abdominal musculature (particularly the side ones; obliques) with muscles in the hips and back. It is an exercise often prescribed to help activate the multifidus, an important stabilizer of the lower back. Great exercise for spine and pelvic stability.

4. Plank Taps w/Dumbbell

Instructions

• Start in an up-plank position (arms extended) with a dumbbell standing on its end about an arms length in front of you
• Keep the hips tucked under and the abdominals engaged as in the pelvic tilts exercise
• Shift your weight to one arm and reach to touch the top of the dumbbell with the other hand
• Tap the dumbbell, switch hands, and repeat back and forth for 30-60 seconds or 10 reps on each hand
• Perform 3-5 sets with 30-60 second breaks in between

Benefits

Plank taps are a great way to integrate the whole body with the core, which is what you need to naturally do while swimming, cycling, and running. To make it more challenging, you can also lift the opposite leg of your free hand with every repetition.

5. Side Plank Pendulum

Instructions

• Lie on your side supported by one arm with your knees bent
• Lift your hips up by pressing your bottom knee into the ground
• Stay in this position and straighten the top leg
• Slowly move the top leg forward in front of you and then backwards behind you
• Repeat for 30 seconds or 10 reps each way
• Repeat on the other side
• Perform 3-5 sets with 30-60 second breaks in between

Benefits

This exercise, like the clamshell lifts, engages the hips on both legs to effectively train the hips, abdominals, and back together. This variation, however, incorporates hip flexion and extension (forwards/backwards) instead of hip abduction (moving the hip away from the body).

Written by Eric Lister – Certified Personal Trainer & Corrective Exercise Specialist