A strong core can help any athlete—runners, cyclists, and triathletes included—deliver more power. And the three moves here can help you develop core strength, fast. So, three times a week (at the end of your usual workout), grab a medicine ball and give them a try.
Stand with your right foot back, left foot forward, with a slight bend in your front leg. Hold the medicine ball straight out from your body. Bring the ball up above your right shoulder. Then, using a chopping motion (like you’re swinging an axe), go from the upper right, across the front of your body, to the lower left in a controlled motion. Do 10 chops (down and back up is 1 rep); repeat on the opposite side with your left foot back and right foot forward.
2. 4-MINUTE MEDICINE BALL CORE DRILL
Lay on your back with your knees bent at 90 degrees. Put the medicine ball between your knees, then hold a crunch position for 30 seconds. At 30 seconds, flip over into a forearm plank position, keeping your abs engaged and your body straight (don’t let your hips drop). Hold for 30 seconds. Flip back over and repeat. Repeat three more times for four minutes of work. As you get stronger, increase to six minutes.
3. SIDE-TO-SIDE QUICK ROTATIONS
With your feet shoulder-width apart, hold the medicine ball just below your chest, about six inches away from your body. Rotate to the right, then to the left. One side-to-side rotation should take about one second. Repeat for 30 seconds or a total of 30 side-to-side rotations.