CORE STRENGTH – we know how important it is for triathletes, but what is a good abdominal workout?
Here’s an example of one of Michiels routines!
?WARM UP: 50 crunches (in sets of your limit e.g. 5×10 or 2×25) – curl just your head, neck, and shoulders off the floor as you lift your arms and reach toward your feet.
?50 LEG RAISES: Lie on your back & raise both legs toward the sky together. Breathe in and tighten your abs. Exhale and slowly lower your legs until they’re a few inches above the floor.
?50 RUSSIAN TWISTS: Sit in a comfortable position, lift legs up and balance on your bottom, using a weight (if you can), twist your arms side to side of the body, aiming for the floor on each side.
?PLANK – 3×1 minute each
?100 (50 EACH SIDE) MOUNTAIN CLIMBERS: In a plank position, bring the knees into the chest (in a running motion), control the movement and go at your limit.
?100 BICYCLE CRUNCHES: Lie on your back, lift bent legs, and aim your elbow to your knee on the opposite side. Keep going and create a ‘biking’ like motion.
?50 SCISSORS: Lie on your back, legs straight in the air. With small movements, criss cross your legs whilst bringing them down to the floor and back up again.
?100 WEIGHTED SIT UPS: Lie on your back, knees bent. With a weight (use kitchen tins or anything you have if you don’t have weights!) held with your arms straight above you. Thrust forward through your knees and touch the floor in front of you before lying back down.
?100 HEEL TOUCHES: Lie on your back, knees bent, and without bringing your whole body off the floor, each for the heels of your feet with your fingers, twisting your upper torso as you do.
Remember to stretch after your workout, and only go to your limits! Everyone is different ✅
ENJOY!
