Two of the best core exercises for hikers. Including things you can do while sleeping

If you’re like me, you experience one of two reactions to core training.

Okay, I’ll do it.–As long as you don’t have to go down to the ground.

or

Okay, I’ll do it.As long as you can lie on the ground.

Yes, those are completely opposite emotions. No, there is no obvious reason why I feel one emotion and the other. All I know is that on some days, I can tolerate the pain in my rectus abdominis muscles when I sleep on my back. And some days it’s better to rest completely than to roll around on your exercise mat (or on the grass).

But as a backpacker, you can’t afford to skip exercises that strengthen your core. “Backpacking is an unstable sport because you’re on unstable ground,” says Jesse Dappler, PT, DPT, creator of the Chain Reaction Strength Revolution program. “Whenever you need greater stability, you need a core that can stabilize your core.” If your core muscles aren’t strong enough to provide that stability, your spine has to pick up the slack. Compensation can lead to lower back pain and other problems along the kinetic chain, especially in the hips and knees.

So my solution is as follows two Main core exercises: one standing and one on your back (no need to flip over into a plank either!). In addition to being able to accommodate my workout whims, these two approaches also have real core-strengthening benefits.

“Standing is more functional because that’s how we live our lives. We load our movements and can move in patterns specific to backpacking,” says Dappler. “When you lie down, your core is a little bit farther apart. Your core can feel like it’s working a little harder because your legs aren’t supporting you.” She also points out that backpackers should do a mix of standing and lying core exercises.

So do you want to stay on your feet or connect with the earth? Either way, the two trainings below have you covered. To perform a standing core workout, you’ll need a long resistance band and at least one kettlebell or dumbbell. (If outdoors, you can use a sack or heavy stones.) For floor training, you may want to use an exercise mat.

For each workout, perform 3 sets of each movement. You can complete all three sets before moving on to the next exercise, or you can do three rounds of one set as a circuit.

stand up core training

suitcase carry

1. Stand with your feet hip-width apart and your arms down by your sides. Hold a dumbbell or kettlebell in one hand.
2. Engage your core and stack your shoulders over your hips. Do not move away from or fall toward the weight.
3. Walk slowly forward 10-20 steps, then turn around and walk back.
4. Switch hands and repeat.

windmill

1. Stand with your feet slightly wider than hip-width apart. Point the toes of your left foot forward and the toes of your right foot at a 90-degree angle.
2. Hold a dumbbell or kettlebell in your left hand and press the weight directly above your head. Let your right arm hang next to your body. Look up at the weight.
3. Stack your left wrist over your left shoulder and, keeping your eyes on your weight, engage your core and push your left hip out to the side. Hinge at your hips and lower your torso as you slide your right arm inside your right leg. Bend your knees slightly if necessary.
4. When your fingertips reach your right ankle, reverse the movement and return to a standing position.
5. Repeat this 8 to 10 times, then switch sides.

Pallof Press

1. Wrap one end of a long resistance band around a pole at about chest height.
2. Hold the other end of the resistance band in front of your chest with both hands and stand with your right side facing the pole. Make sure the band has enough tension to continue teaching.
3. Slowly push your hands forward until your arms are fully extended in front of you. Tighten your core to resist the rotational pull of the band.
4. Bring your hands back to your chest.
5. Repeat this 8 to 10 times, then change positions so your left side is facing the pole.

reverse wood chop

1. Stand with your feet slightly wider than hip-width apart. Grasp the end of a dumbbell or kettlebell handle with both hands, rotate your torso to the right around the ball of your left foot, and swing the weight over your right shoulder.
2. Keeping your arms straight (a slight bend in your elbows is fine) and your core engaged, swing the weight diagonally down and across your body to just below your left hip in a “chopping” motion. Rotate your torso around the ball of your right foot and bend your knees slightly.
3. Reverse the movement. Shift your torso to face forward again, shift your weight back over your right shoulder, and straighten your legs.
4. Repeat this 8 to 10 times, then switch sides.

floor core training

dead bug

1. Lie on your back with your arms extended over your shoulders, knees over your hips, and calves parallel to the ground. This is the starting position.
2. Keeping your core engaged, lower your right arm behind your head while simultaneously extending your left leg and lowering it to within an inch or two of the ground.
3. Raise your arms and legs to return to the starting position.
4. Repeat with left arm and right leg.
5. Continue lowering the opposite arm and leg, alternating.
6. Repeat 8-10 times on each side.

hollow hold

1. Lie on your back with your legs straight, toes pointed, arms extended overhead, and biceps next to your ears.
2. Raise your legs and arms a few inches off the floor while engaging your core and keeping your neck neutral.
3. Hold for 30 to 60 seconds, then lower your arms and legs to the floor.

groot bridge march

1. Lie on your back with your knees bent, arms at your sides, and the soles of your feet on the ground. Strengthen your core and lift your hips to create a glute bridge. This is the starting position.
2. Keeping your hips lifted and core engaged, lift your right leg and pull your right knee toward your chest. Lower your right leg and return to the starting position.
3. Do the same with your left leg, pulling your left knee towards your chest and lowering your leg.
4. Continue alternating marching movements. Repeat 8-10 times on each side.

scissor kick

1. Lie on your back with your legs stretched out and your arms at your sides. Place your palms on the ground to support your body.
2. Squeeze your core and lift your legs about 6 inches off the floor.
3. Spread your legs a few inches apart and pull them toward each other as you cross your right leg over your left.
4. Quickly pull apart and switch leg positions, crossing left and right.
5. Continue switching legs in a scissor-like motion for 30 to 60 seconds.