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Exercises and Benefits of Core Training For Triathlon

Effective core training should always be a part of every triathlete’s training but is often times forgotten as triathletes focus more on aerobic fitness. They tend to forget that the core is the main source of power, balance and stability.

Benefits of core training

  • It improves your over all fitness and making you less prone to injury
  • Protects inner organs and central nervous system
  • It supports and strengthens the lower back
  • Corrects posture
  • Improves power and speed


For effective pulling power and stable trunk. A strong core maintains the streamlined body position in the water and increases effectiveness of the kick and stroke mechanics.


For balance and increased stability on the saddle and cycling efficiency.


A strong core improves running posture and speed and reduces unnecessary movements of the arms and legs. It also helps you recover faster from sudden changes in position or when you run on uneven pavements.

Here are some core training workouts that will benefit you during the swim, bike and run.

Hanging Knee Tuck

Raise both legs on a single count and 4 counts as you control on release. It’s the most challenging core strengthening work and suitable for all fitness levels.

Russian Side Twist

Lie down on the floor. For this, you have two option. For option 1, you can place your feet on the floor and let someone hold it so it wont move. Or option 2, raise both legs and hold as you twist. 

Elevate your upper body so it creates an imaginary v shape with your thighs. You can use a medicine ball to add intensity as you twist or body weight only. Make sure you control your hip movement as you twist and touch the floor aligned with your hip bone.

Starting Position

End Position

Stability Ball Pike

Start with your torso on the ball and roll forward. Make sure your hands are under your shoulders and both feet are on the ball. Contract and engage your abdominal and make sure your spine is aligned. Take a deep breath as you prepare yourself to curl up. Roll the ball forward as your hips pike towards the ceiling and inhale as you roll backwards.

Starting Position

Final Position

Kettle Bell Swing

Stand with your feet shoulder wide apart and hold the kettle bell using the two handed over hand grip. Keep the arch of your back, bend your hips back and behind your legs, squeeze your glutes to extend your hips and swing the weight up and try to control the weight as it swings back in between your legs.

Starting Position

Step 2

Basic Elbow Planking

Push yourself up from the floor, raising your knees and hip onto your toes and resting it mainly on your elbows. Contract your abdominal to keep yourself up and prevent your glutes from sticking up. Hold the position for at least 30 seconds to 1 minute.



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Coach Dwan is a Herbalife Philippines Fitness Ambassador, Samsung Gear Sponsored Athlete, Endorser of Skin Philosophy and is also certified in Exercise Guidelines for Elderly and Children as well as Strength and Conditioning Training for Triathletes. Coach Dwan is also certified in specific sports training, basic and advanced personal training, a group exercise instructor, and is also qualified to perform basic and advanced CPR. She has also coached multiple Champions of the Slimmers World Ms. Great Bodies competition and is the 1st Filipino Bodybuilder to be given the Presidential Medal of Merit on February 28, 2007 at Malacanan Palace, Philippines.

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