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Core Workouts

Browsing around digg.com I happened on triathletedad.com which had a great, no weights needed core style workout, and some info on why the core is quite important to running a tri. From the post:

Your core muscles are the focal point for all of the 3 main elements of the triathlon; swimming, cycling and running: Swim: Helps you maintain your body position in the water while you work your arms and legs together. Bike: More power to the pedals - it’s not just about the legs. Run: Keeps your posture aligned, to prevent back pain, maintain your balance, and improve your speed. In other words, a good core leads to a good Tri. In the same post he suggests six core exercises, to be preformed 3-5 times a week at 12 - 15 reps each.

The Workouts suggested:

• Flat Back Crunches: With your legs bent, lying on the floor, flatten your entire back along the floor by pulling your belly button in toward your spine. You should be able to breathe evenly. This move works your transverse abdominus.
• Front Leg Raise: Lying with back flat on the floor, raise one leg at a time to a 45-degree angle in front of you. Keep your foot flexed. Switch legs. Side Leg Raise: Lying on your side, raise your top leg as high as you can, keeping your body straight. Try not to roll back.
• Superman Back Extensions: Lying on your belly, keep head straight and raise opposite arm and leg. Return the arm and leg to the floor, and then switch and raise the other arm and leg. Then raise both arms and legs together.
• Hip to Shoulder Shrugs: Lying with back flat on the floor, pull your hip up to your shoulder, while at the same time shrugging your shoulder to that hip.
• The Virtual Crawl: Get on your hands and knees. Extend first your right arm, and then your left leg out from your body. Hold for a few seconds, and then repeat the other arm and leg. Keep your back straight and don’t let your stomach sag.

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