In the world of triathlons, the winter months are considered the “off season”. There are not a lot of races going on and it is time to let the body take a rest and focus on getting stronger for next year. It’s a great time to pop into those classes you have been meaning to try like Crossfit or Hot Yoga and start a new play list to fire up your motivation. Some of the exercises that I have been focusing on to build strength, in anticipation of my 2013 season, have been the following:
Legs/Buttocks – Ball Squats:
Grab a medium to large sized exercise ball. Place the ball against a smooth surfaced wall. Turn around and rest the ball on your lower back. Position your feet shoulder width apart and slightly in front of you. The idea is that when you are in a full squat position, your knees with be at 90 degree angle. Now you are ready to squat. As you begin to lower yourself down, keep pressure applied to the ball so you do not lose it. Once you get to a 90 degree angle, press back up to starting position. If you are looking for more of a challenge, pick up 5-10lb dumbells.
Abs – Ball Roll Out:
Grab an exercise ball (medium size). Sit on your knees with the ball in front of you. Rest your hands on the ball but towards the bottom of the exercise ball. Keeping your back straight, rise up, keeping your hands on the ball and extended forward, roll on top of the ball until your upper arms are pressed against it and pull yourself back up after a short pause. It is important to keep your arms extended and your back straight throughout.
Shoulders – Ball Deltoid Row:
Grab a medium sized exercise ball and 5-10lb dumbell weights. Lie with your belly against the exercise ball, back and legs extended and hold dumbbells down to your sides. Raise both dumbbells straight up until your elbows are at 90 degree angles then rotate them up and slowly lower them down after a short pause. Keep the angle in your elbows still throughout.
Arms – Ball Push Ups:
Grab a medium size exercise ball. Place the ball under your shins. Keeping your body as straight as a board, place your hands on the floor in front of you. Once you are in this position, lower your chest towards the floor and push up to your start position.
For those of you who have any workout questions, let me know and I will address it!
Take good care and be well mamas!
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