Triathlete's Core-Stabilising Workout
Side Plank Balance
1. Begin in a plank position. Your arms should be straight with your wrists aligned under your shoulders. 2. Shift your weight onto the outside of your left foot and onto your left arm. Roll to the side, guiding with your hips and bringing your right shoulder back. Stack your right foot on top of the left, squeezing both legs together and straight. 3. Exhale, bring your right arm up to the ceiling, and elongate your body, making a straight line from your head to your heels. Gaze up at your fingertips as you continue to push through your shoulder into the floor, maintaining a strong balance. 4. Keep breathing as you hold the position for 15 to 30 seconds. Release, and then repeat on the other side.
Abdominal Hip Lift
1. Bring your hands behind your head, lifting your legs off the floor into a tabletop position. 2. Roll up with your torso, reaching your right elbow to your left knee and extending the right leg in front of you. Imagine pulling your shoulder blades off the floor and twisting from your ribs and oblique muscles. 3. Alternate sides. Repeat sequence.
The Dead Bug
1. Lie on your back with the roller placed lengthwise under your spine, your buttocks and shoulders resting on the roller. Place your hands and forearms flat on the floor for stabilisation. Draw your knees up so that your legs form a tabletop-like position. 2. Lift your head, neck, and shoulders. 3. Press the palms of your hands onto your knees, creating your own resistance as you try to balance. Flex your toes and keep your elbows pulled in to your sides. Hold for 10 seconds. Repeat.
Bridge with Leg Lift
1. Lie in the supine position on the floor, your arms by your sides and lengthened toward your feet. Your legs should be bent, with your feet flat on the floor. 2. Lift your hips and spine off the floor, creating one long line from your knees to your shoulders. Keep your weight shifted over your feet. 3. Keeping your legs bent, bring your left knee toward your chest. 4. Lower your left leg until your toe touches the mat. Be sure to keep your pelvis level. 5. Bring your left knee toward your chest again. Repeat sequence four to five times. 6. Lower your left leg to the floor, switch legs, and repeat the exercise with your right leg. Repeat sequence four to five times.
Hip and Iliotibial Band Stretch
1. Sit on the floor, sitting up as straight as possible with your back flattened and your legs extended in front of you in parallel position. Your feet should be relaxed and flexed slightly. 2. Extend your left leg straight in front of you, and bend your right knee. Cross your bent knee over the straight leg, and keep your foot flat on the floor. 3. Wrap your left arm around the bent knee so that you are able to apply pressure to your leg to rotate your torso. 4. Keeping your hips aligned, rotate your upper spine as you pull your chest in towards your knee. 5. Hold for 30 seconds. Slowly release, and repeat three times on each side.
1. Bring your hands behind your head, and lift your legs off the floor into a tabletop position, so that your thighs and valves form a 90-degree angle. 2. Roll up with your torso, reaching your right elbow to your left knee and extending the right leg in front of you. Imagine pulling your shoulder blades off the floor and twisting form your robs and oblique muscles. 3. Alternate sides. Repeat.
1. Lie on your back with your legs raised at an angle between 45 and 90 degrees. 2. Inhale, reaching your arms toward the ceiling as you lift your head and shoulders off the mat. 3. Exhale, and while rolling through the spine, lift your rib cage off the mat to just before the sit bones. At the same time, slowerly lower your legs so that they are parallel to your arms. 4. Inhale, raising the arms overhead while maintaining a C curve in your back. Exhale, rolling down the spine by articulating one vertebra at a time. Return to the starting position.
1. Lie prone on the floor with your legs hip-width apart. Stretch your arms beside your ears on the floor. Engage your pelvic, and draw your navel into your spine. 2. Extend through your upper back as you lift your left arm and right leg simultaneously. Lift your head and shoulders off the floor. 3. Lower your arm and leg to the starting position, maintaining a stretch in your limbs throughout. 4. Extend your right arm and left leg off the floor, lengthening and lifting your head and shoulders. 5. Elongate your limbs as you return to the starting position.
1. Sitting on the mat, hold your legs or calves. Your legs should be abducted and parallel, with your knees straight. 2. Inhale, scooping your abdominals in while rolling off your sit bones. Do not allow your weight to extend beyond mid scapula. 3. Exhale, rolling your body back to the starting position. Repeat.