The Best Triathlete Abdominal Workout

If you have weak abdominal muscles as a triathlete, you’ll find it difficult to pull water on a freestyle stroke, stabilize your body on a bicycle seat or maintain correct form on a run. For example, when you run with underdeveloped abs, your pelvis can tilt forward. Your back will overcompensate by trying to keep your hips level. Not only does this lead to inefficient running form, but the risk of injury increases. The best abs workout will depend on your level of fitness. By organizing abs exercises into a circuit according to your individual needs, you'll achieve the maximum bang on a core workout.

  1. Novice

    • If you’re just starting out as a triathlete and need to strengthen your core, spend two months on basic abdominal exercises and skip more complex motions, such as trunk rotations and planks. For example, start with a circuit that consists of crunches, side crunches, mountain climbers, spider climbers and bridges, according to “Weight Training for Triathlon: The Ultimate Guide” by Ben Greenfield. To perform a mountain climber, get on all fours in the classic pushup position. Draw your right knee up to your chest. Simultaneously extend the right leg back to starting position and bring your left knee forward. Continue climbing, alternating the knee-up movement while keeping your back steady. Perform 10 to 15 reps of each exercise for two to three sets, rotating exercises in the circuit. Take a 30- to 60-second rest between each set.

    Intermediate

    • The best abdominal workout for intermediate triathletes incorporates trunk rotations, planks and other more difficult abs exercises. You can also add resistance and instability challenges. For example, a circuit workout for your abs can include V-ups, trunk rotations, woodchoppers with a cable, planks on a Swiss ball and rotating T-pushups, according to Greenfield. To perform a plank on a ball, assume a standard push-up position and place your hands shoulder-width apart on the ball. Hold the plank for 15 to 20 seconds. To increase the intensity of the exercise, lift and lower one leg or both heels. Use the same rep, set and rest parameters as the beginner circuit.

    Advanced

    • If you’re a seasoned triathlete, you can tackle multi-joint exercises and more advanced rotational movements and planks. Add a medicine ball when you do twists or leg lifts to build your abs for explosive power. For example, a hanging leg raise in which you grab a medicine ball with your feet or knees will blast your lower abs. A combination squat with a medicine ball throw is a complex whole-body exercise that will give your core workout that extra edge. Even the catch phase of a medicine ball toss with a partner will work all the muscles in your midsection. If you perform a circuit consisting of, for example, side planks, corkscrews with a cable, woodchoppers with a medicine ball, one-legged bridges and Turkish get-ups with a kettlebell, you can tax your abs to the limit.

    The Turkish Get-Up

    • For fit triathletes, one of the most effective exercises to build abdominal strength, balance, endurance and joint stability is the Turkish get-up. Triathlon coach Simon Ward recommends breaking this advanced exercise into three stages. To prepare, lie supine next to a kettlebell by your right shoulder; start with light or no weight. Roll over and grab the kettlebell with both hands and then roll back to the supine position with the kettlebell resting on your right shoulder. Hold the kettlebell with your right hand, putting your left arm on the floor for support. Bend your right knee and extend your right arm to the ceiling with palm open. Stage 1 is the situp: press down on your left elbow and lift your body to a seated upright position. Lunge preparation is stage 2. While looking at the kettlebell, raise your hips. Draw your left foot underneath your body until you’re in a one-legged kneel. For stage 3, stand up and bring your left leg to meet your right. Return to the starting position by repeating each movement backwards. Perform five reps for three sets on each side.