April 18, 2020
Chances are that most of us still have a little free time on our hands…what better time to throw in some new exercises to our core routine.
Why is core work so important in a sport that generally relies on arm and leg strength?
It helps use to stay streamlined swimming.
Helps us maintain aero for longer periods of time.
Reinforces good posture on the run when fatigue eventually sets in.
I a a big fan of using sliders in my strength workouts. Tons of different brands. But there is no need to get fancy. You can use a couple of small towels. I’ve even see people use a couple of paper plates. Get creative!
Mountain Climbers are a great total body exercise. They require you to engage the muscle in your upper body when you push into the floor. Brace your core, maintaining stability as you dive one knee forward while pressing the opposite heel back, squeezing through your glutes and hamstrings. They are also a great way to add in a cardio burst.
I think of Knee tucks as a variation of a mountain climber. The key is keeping it slow and controlled, while putting a lot of focus on the lower abs to bring your knees forward. Think about pulling your belly button toward your spin. This is different from mountain climbers as it’s not about how far forward you drive your knees. To get the most out of this one, you want to put on the breaks when your knees are under your hips.
Hamstring curls is one that I personally need to do more! Lifting yourself up into a glute bridge, use your hamstrings to pull your heels toward your butt. This one is challenging! I suggest alternating legs and starting with short sets!
I would definitely suggest starting this pushup variation on your knees. Notice that my feet are down! This distributes the weight better, taking pressure off my knees and it creates a more stable base so I can focus on engaging my core. Again…short sets on this one! It’s about quality, not quantity!
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