In addition to obvious strength training areas such as leg training for cycling or arm and shoulder training, exercises for general stabilization are often neglected . That's why today you get 10 strength stabilization exercises that you can easily do at home . For each exercise we will show you how to perform it perfectly and which muscles are specifically addressed .
With all exercises it is important that no momentum is used and that all movements are carried out slowly and evenly. In addition, the trunk muscles should be tightened during all exercises . Breathing should nevertheless be calm and even - inhale during the strenuous part of the exercise and exhale when returning to the basic position. The number of repetitions can be adjusted depending on the desired training effect and strength base, but 15-25 repetitions is a good recommendation . So grab a towel, something to drink and let's start with exercise number 1.
Exercise 1 - Back Stabilization
For the basic position, get into a stable bench position with your arms and knees shoulder-width apart and at a 90° angle to your torso on the floor.
Begin by lifting one leg until your torso and thighs are in line. The knee remains at a 90° angle . Then raise the leg a little and lower it again. You then repeat this process with the other leg.
This exercise works the lower back and hip extensor muscles , which improves stabilization when running and swimming.
Exercise 2 - hip raise
Make sure to avoid a hollow back during this exercise and lie down on your back on the floor for the basic position . The arms are placed parallel to the body as support and the knees and hips are each lifted at a 90° angle.
To do the exercise, lift your pelvis off the floor and slowly lower it back down .
This movement trains the lower straight abdominal muscles and the hip flexor muscles , the opposite muscle to the previous exercise, which significantly increases stabilization. This exercise will help you stabilize again in the water and on the running track
Exercise 3 - leg pendulum
It is also important to keep the trunk muscles tense during this exercise and again make sure that there is no hollow back . To get into the basic position, lie back flat on the floor and stretch your legs up at a 90° angle, fully extended . You can place your arms outwards at a right angle for stabilization.
Then slowly lower the outstretched legs in one direction and bring them back to the basic position. After that, the legs are lowered in the other direction and raised back up again, which is one repetition. However, do not bring the legs down more than a maximum of 45 degrees between the floor and the basic position.
This exercise re-activates the lower, lateral and rectus abdominis and hip flexor muscles , giving you renewed stability when running and swimming.
Exercise 4 - sit ups
With this exercise, it is again important to ensure that there is no hollow back and that you always feel tension in the core muscles . For the basic position, keep your arms parallel to your body and bend your legs on the floor . The greater your angle in your knees, the harder the exercise will be.
Now raise your head and shoulders and lean forward. Keep an eye on your knee to have a good form. Then slowly lower your upper body again, but always keep tension and do not put your head on the floor .
By training the upper, straight abdominal muscles, you improve your general stabilization with this exercise .
Exercise 5 - Lateral trunk support
Again , for this exercise, keep the core muscle tight the entire time and assume a stiff posture with your feet and one arm on the floor .
Then lower your pelvis until you are about to touch the floor and then raise it again .
In this way, you train your lateral abdominal muscles and the entire trunk musculature , which improves your stabilization in the first and last triathlon discipline.
That's just what was asked for
Exercise 6 - Lateral Trunk Flexors
In addition to the tension in the torso muscles , it is important not to hollow your back . Now assume a stiff and straight posture again and lie on your side on the floor . Use your arms for stabilization.
Then raise your stretched legs and slowly lower them back down . Always keep your legs under tension and do not put your feet on the ground. Then repeat this process the desired number of times and then turn to the other side .
With this exercise, the lateral abdominal muscles and complete trunk muscles are trained again, which again improves the running and swimming stabilization.
Exercise 7 - dry swimming
As with the other exercises, the torso muscles are tense and a hollow back is to be avoided . You can also replace the required dumbbells with filled water bottles, but be careful not to use too much weight. For the basic position you lie on your stomach on the floor , stretch out your legs together and lift them off the floor while keeping your arms at a 90° angle to your sides.
Now stretch your arms forward and at the same time spread your legs . Hold this position briefly and then return to the basic position
This exercise trains the erector spinae , the trapezius muscles , the shoulders and the complete core muscles , which gives you stability when running and strength when swimming.
Exercise 8 - back extension
Tighten the core muscles constantly for this exercise and place your upper body on an exercise ball or similar for the basic position, while you keep your arms at a 90° angle as an extension to the upper body.
Now lower your upper body slightly and raise it again by tensing your back muscles.
This trains the back muscles and the trapezius muscle and further improves your stabilization when running and swimming.
Exercise 9 - Power push-up
The last two exercises are a bit more demanding and should therefore only be carried out by experienced people with sufficient body tension, but we will give you alternative preliminary exercises . Again, tense your torso muscles and be careful not to hollow your back . For the basic position, you go into the push-up position , but in this position you place your arms on two chairs or boxes and place your legs on an exercise ball .
Now perform a push-up downwards , but at the same time raise one leg . Then return to the basic position and repeat the process with the other leg to complete a full rep. As a preliminary exercise, you can simply do the movement on the floor.
Either way, the entire trunk musculature , the chest musculature , the triceps and the shoulder musculature are trained, which offers you more stabilization when swimming and running.
Exercise 10 - Power Pendulum
The last exercise is also a bit more demanding , which is why you need enough tension in the core muscles and you should make sure that a hollow back is avoided . The basic position is the same as in exercise 9.
This time, however, maintain the push-up position and roll the ball first one way and then the other . As a preliminary exercise, you go into the same basic position on the floor, only you move a towel on the floor to the left and right with your feet instead of a ball.
This activates and trains all of your core muscles , chest muscles , triceps and shoulders , improving your swimming and running stability.
Enjoy the training!
