Core Exercise #2: Side Plank With Repetitions
This exercise is performed exactly like the front plank only on your side. Again, maintain proper alignment of your head, shoulders, hips, knees and ankles. Activate your core as you raise your hips and pause for two to three seconds, breathing throughout the movement. The side plank will emphasize the obliques more so than the front plank. Perform 12 to 20 repetitions on each side without sacrificing form.
Core Exercise #3: Ball Cobra
The ball cobra emphasizes the deep and superficial back musculature. Start prone (face down) on the ball in a relaxed position. As you lift your chest off the ball slowly, externally rotate your shoulders and retract your shoulder blades (squeeze shoulder blades together). Hold your finish position for two to three seconds and then lower yourself slowly back to the start.
To advance this exercise, simply add small dumbbells for added resistance. Perform 12 to 20 repetitions without sacrificing form.
Core Exercise #4: Cable Chop
The cable chop involves adding resistance, and therefore is more focused on strengthening key core muscles (as opposed to pure stabilization). This exercise also involves the chest and lats.
Using a cable machine, start in a relaxed position with your feet shoulder to hip width apart and your toes and knees straight ahead. Pull the weight across the body from your shoulder to your opposing hip. Rotate your hips and and upper-body as you perform the exercise. Return to the starting position slowly.
If you do not have access to a cable machine, simply use an exercise band in its place. Perform 10 to 20 reps on each side.
Remember, as a triathlete, great form and technique start with a solid foundation. The foundation is your core strength. Without it, you are limiting your potential. During a triathlon you need your running form and posture to become second nature. If your running form starts to go, chances are you let your core strength program go. Focus on your core and find yourself finishing strong at your next race.
Find a strength training class.