{"id":216,"date":"2026-03-30T15:23:00","date_gmt":"2026-03-30T15:23:00","guid":{"rendered":"https:\/\/chabrok.com\/?p=216"},"modified":"2026-03-30T15:23:00","modified_gmt":"2026-03-30T15:23:00","slug":"two-of-the-best-core-exercises-for-hikers-including-things-you-can-do-while-sleeping","status":"publish","type":"post","link":"https:\/\/chabrok.com\/?p=216","title":{"rendered":"Two of the best core exercises for hikers. Including things you can do while sleeping"},"content":{"rendered":"<p><\/p>\n<div>\n<div class=\"justify-start\">\n<nav class=\"align-left col-span-full mb-base\" data-pom-e2e-test-id=\"breadcrumbs\"\/>\n<p>Do you want to strengthen your core while standing or lying down? Either way, we&#8217;ve got two different workouts to strengthen your core.\n<\/p>\n<\/div>\n<div class=\"border-border-light border-t py-base-tight\">\n<div class=\"flex h-4 justify-between\">\n<div class=\"flex gap-x-base-tight\">\n<div class=\"\"><button class=\"inline-flex shrink-0 items-center justify-center rounded-full hover:cursor-pointer bg-bg-surface hover:bg-bg-light focus:bg-bg-dark text-primary border border-solid border-border-light aria-pressed:bg-brand-primary aria-pressed:text-text-surface py-very-tight px-base-tight gap-tight font-semibold font-utility-2 opacity-50\" aria-label=\"Loading audio\" aria-pressed=\"false\" id=\"article-listen-button\" disabled=\"\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"18\" height=\"18\" viewbox=\"0 0 18 18\" fill=\"none\" class=\"\"><title>listen to this article<\/title><path d=\"M12.5265 16.2C12.2326 16.2 12.0122 16.1265 11.7184 16.053C11.2775 15.9061 10.9102 15.6122 10.6898 15.2449C10.4694 14.8775 10.3959 14.4367 10.5428 13.9959L11.5714 10.3959C11.6449 10.1755 11.7184 9.95509 11.8653 9.80815C12.0122 9.66121 12.1592 9.51427 12.3796 9.36733C12.6 9.29386 12.8204 9.2204 13.0408 9.14693C13.2612 9.14693 13.4816 9.14693 13.702 9.2204H13.7755C14.2163 9.36733 14.5837 9.58774 14.951 9.95509C14.951 9.66121 14.951 9.29386 14.951 8.99999C14.951 7.38366 14.2898 5.8408 13.1877 4.73876C12.0122 3.56325 10.5428 2.9755 8.92652 2.9755C7.31019 2.9755 5.76733 3.63672 4.66529 4.73876C3.48978 5.8408 2.82856 7.38366 2.82856 8.99999C2.82856 9.29386 2.82856 9.66121 2.82856 9.95509C3.12244 9.66121 3.56325 9.36733 4.00407 9.2204H4.07754C4.29795 9.14693 4.51835 9.14693 4.73876 9.14693C4.95917 9.14693 5.17958 9.2204 5.39999 9.36733C5.6204 9.4408 5.76733 9.58774 5.91427 9.80815C6.06121 9.95509 6.13468 10.1755 6.20815 10.3959L7.23672 13.9959C7.38366 14.4367 7.31019 14.8775 7.08978 15.2449C6.86938 15.6122 6.50203 15.9061 6.13468 16.053C5.76733 16.2 5.39999 16.2 5.03264 16.2C4.66529 16.1265 4.29795 16.053 4.00407 15.9061C3.63672 15.6122 3.41631 15.3918 3.12244 15.0979C2.90203 14.8775 2.75509 14.5102 2.68162 14.1428L2.38774 13.0408L2.2408 12.6735C2.2408 12.6 2.16733 12.453 2.16733 12.3796C1.87346 11.2775 1.79999 10.1755 1.79999 8.99999C1.79999 7.08978 2.53468 5.25305 3.9306 3.9306C5.25305 2.60815 7.08978 1.79999 8.99999 1.79999C10.9102 1.79999 12.7469 2.53468 14.0694 3.9306C15.3918 5.25305 16.2 7.08978 16.2 8.99999C16.2 10.102 16.053 11.2775 15.8326 12.3796C15.8326 12.453 15.7592 12.6 15.7592 12.6735L15.6857 12.9673V13.0408L15.1714 14.1428C15.0979 14.5102 14.8775 14.8041 14.6571 15.0979C14.4367 15.3918 14.1428 15.6122 13.849 15.7592C13.5551 15.9061 13.1877 16.053 12.8204 16.053C12.7469 16.1265 12.6735 16.2 12.5265 16.2ZM3.71019 13.849C3.78366 14.0694 3.85713 14.2163 4.00407 14.4367C4.15101 14.6571 4.29795 14.7306 4.51835 14.8775C4.73876 14.951 4.8857 15.0245 5.10611 15.0979C5.32652 15.0979 5.54693 15.0979 5.76733 15.0245C5.98774 14.951 6.06121 14.8775 6.13468 14.7306C6.20815 14.5837 6.20815 14.4367 6.20815 14.2898L5.17958 10.6898C5.17958 10.6163 5.10611 10.5428 5.10611 10.4694C5.03264 10.4694 4.95917 10.3959 4.8857 10.3224C4.81223 10.3224 4.73876 10.249 4.66529 10.249C4.59182 10.249 4.51836 10.249 4.44489 10.249H4.37142C3.9306 10.3959 3.63672 10.6898 3.41631 11.0571C3.26938 11.351 3.19591 11.7184 3.26938 12.0857C3.34285 12.3061 3.34284 12.5265 3.41631 12.6735L3.71019 13.849ZM13.2612 10.3224C13.1877 10.3224 13.1877 10.3224 13.2612 10.3224C13.1143 10.3224 13.0408 10.3224 12.9673 10.3959C12.8939 10.4694 12.8204 10.4694 12.8204 10.4694C12.7469 10.5428 12.7469 10.6163 12.7469 10.6898L11.7184 14.2898C11.6449 14.4367 11.7184 14.5837 11.7918 14.7306C11.8653 14.8775 12.0122 14.951 12.0857 15.0245C12.3796 15.0979 12.5265 15.0979 12.7469 15.0979C12.9673 15.0979 13.1877 15.0245 13.3347 14.8775C13.5551 14.8041 13.702 14.6571 13.849 14.4367C13.9959 14.2898 14.0694 14.0694 14.1428 13.849L14.5102 12.6735C14.5837 12.5265 14.5837 12.3061 14.6571 12.1592C14.7306 11.7918 14.6571 11.4245 14.5102 11.1306C14.2898 10.7633 13.9959 10.4694 13.5551 10.3224H13.4816C13.3347 10.3224 13.2612 10.3224 13.2612 10.3224Z\" fill=\"currentColor\"\/><\/svg><span class=\"hidden sm:inline\">listen<\/span><\/button><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div><\/p>\n<p class=\"fp-leadCaption py-tight text-left font-utility text-utility3-size leading-utility3-line-height text-secondary\">    (Photo: Mystockimages via Getty Images)<\/p>\n<\/div>\n<\/div>\n<div>\n<div class=\"article-body\">\n<p>Published March 30, 2026 at 9:17am<\/p>\n<\/div>\n<p>If you&#8217;re like me, you experience one of two reactions to core training.<\/p>\n<p>Okay, I&#8217;ll do it.<i>&#8211;As long as you don&#8217;t have to go down to the ground. <\/i><\/p>\n<p>or <\/p>\n<p>Okay, I&#8217;ll do it.<i>As long as you can lie on the ground. <\/i><\/p>\n<p>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&#8217;s better to rest completely than to roll around on your exercise mat (or on the grass). <\/p>\n<p>But as a backpacker, you can&#8217;t afford to skip exercises that strengthen your core. &#8220;Backpacking is an unstable sport because you&#8217;re on unstable ground,&#8221; says Jesse Dappler, PT, DPT, creator of the Chain Reaction Strength Revolution program. &#8220;Whenever you need greater stability, you need a core that can stabilize your core.&#8221; If your core muscles aren&#8217;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. <\/p>\n<p>So my solution is as follows <i>two <\/i>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. <\/p>\n<p>&#8220;Standing is more functional because that&#8217;s how we live our lives. We load our movements and can move in patterns specific to backpacking,&#8221; says Dappler. &#8220;When you lie down, your core is a little bit farther apart. Your core can feel like it&#8217;s working a little harder because your legs aren&#8217;t supporting you.&#8221; She also points out that backpackers should do a mix of standing and lying core exercises. <\/p>\n<p>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&#8217;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. <\/p>\n<p>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. <\/p>\n<figure id=\"attachment_163626\" class=\"pom-image-wrap photo-alignnone\"><img alt=\"Kettlebell during cross training workout\" loading=\"lazy\" width=\"1800\" height=\"1200\" decoding=\"async\" data-nimg=\"1\" class=\"alignnone size-full wp-image-163626\" style=\"color:transparent\" srcset=\"https:\/\/cdn.backpacker.com\/wp-content\/uploads\/2026\/03\/GettyImages-1324768911.jpg?width=1920&amp;auto=webp&amp;quality=75&amp;fit=cover 1x, https:\/\/chabrok.com\/wp-content\/uploads\/2026\/04\/1775067661_387_Two-of-the-best-core-exercises-for-hikers-Including-things.jpg 2x\" src=\"https:\/\/chabrok.com\/wp-content\/uploads\/2026\/04\/1775067661_387_Two-of-the-best-core-exercises-for-hikers-Including-things.jpg\"\/><figcaption class=\"pom-caption\"><span class=\"article__caption\">Practice carrying a suitcase using kettlebells. <\/span> (Photo: SDI Productions via Getty Images)<\/figcaption><\/figure>\n<h2>stand up core training<\/h2>\n<h3>suitcase carry<\/h3>\n<ol>\n<li style=\"font-weight:400\" aria-level=\"1\">Stand with your feet hip-width apart and your arms down by your sides. Hold a dumbbell or kettlebell in one hand. <\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Engage your core and stack your shoulders over your hips. Do not move away from or fall toward the weight. <\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Walk slowly forward 10-20 steps, then turn around and walk back. <\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Switch hands and repeat. <\/li>\n<\/ol>\n<h3>windmill<\/h3>\n<ol>\n<li style=\"font-weight:400\" aria-level=\"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. <\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">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. <\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">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. <\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">When your fingertips reach your right ankle, reverse the movement and return to a standing position. <\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Repeat this 8 to 10 times, then switch sides. <\/li>\n<\/ol>\n<h3>Pallof Press<\/h3>\n<ol>\n<li style=\"font-weight:400\" aria-level=\"1\">Wrap one end of a long resistance band around a pole at about chest height. <\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">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. <\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">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. <\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Bring your hands back to your chest. <\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Repeat this 8 to 10 times, then change positions so your left side is facing the pole. <\/li>\n<\/ol>\n<h3>reverse wood chop<\/h3>\n<ol>\n<li style=\"font-weight:400\" aria-level=\"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. <\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">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 &#8220;chopping&#8221; motion. Rotate your torso around the ball of your right foot and bend your knees slightly.  <\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Reverse the movement. Shift your torso to face forward again, shift your weight back over your right shoulder, and straighten your legs. <\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Repeat this 8 to 10 times, then switch sides. <\/li>\n<\/ol>\n<figure id=\"attachment_163625\" class=\"pom-image-wrap photo-alignnone\"><img alt=\"perform glute bridge pose\" loading=\"lazy\" width=\"2000\" height=\"1334\" decoding=\"async\" data-nimg=\"1\" class=\"alignnone size-full wp-image-163625\" style=\"color:transparent\" srcset=\"https:\/\/cdn.backpacker.com\/wp-content\/uploads\/2026\/03\/GettyImages-2241174833.jpg?width=2048&amp;auto=webp&amp;quality=75&amp;fit=cover 1x, https:\/\/chabrok.com\/wp-content\/uploads\/2026\/04\/1775067661_480_Two-of-the-best-core-exercises-for-hikers-Including-things.jpg 2x\" src=\"https:\/\/chabrok.com\/wp-content\/uploads\/2026\/04\/1775067661_480_Two-of-the-best-core-exercises-for-hikers-Including-things.jpg\"\/><figcaption class=\"pom-caption\"><span class=\"article__caption\">Groot bridge march setup.<\/span> (Photo: anatolyycherkas, via Getty Images)<\/figcaption><\/figure>\n<h2>floor core training<\/h2>\n<h3>dead bug<\/h3>\n<ol>\n<li style=\"font-weight:400\" aria-level=\"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. <\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">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. <\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Raise your arms and legs to return to the starting position. <\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Repeat with left arm and right leg. <\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Continue lowering the opposite arm and leg, alternating. <\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Repeat 8-10 times on each side. <\/li>\n<\/ol>\n<h3>hollow hold<\/h3>\n<ol>\n<li style=\"font-weight:400\" aria-level=\"1\">Lie on your back with your legs straight, toes pointed, arms extended overhead, and biceps next to your ears. <\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Raise your legs and arms a few inches off the floor while engaging your core and keeping your neck neutral. <\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Hold for 30 to 60 seconds, then lower your arms and legs to the floor. <\/li>\n<\/ol>\n<h3>groot bridge march<\/h3>\n<ol>\n<li style=\"font-weight:400\" aria-level=\"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. <\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">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.<\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Do the same with your left leg, pulling your left knee towards your chest and lowering your leg. <\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Continue alternating marching movements. Repeat 8-10 times on each side. <\/li>\n<\/ol>\n<h3>scissor kick<\/h3>\n<ol>\n<li style=\"font-weight:400\" aria-level=\"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. <\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Squeeze your core and lift your legs about 6 inches off the floor.<\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Spread your legs a few inches apart and pull them toward each other as you cross your right leg over your left. <\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Quickly pull apart and switch leg positions, crossing left and right. <\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Continue switching legs in a scissor-like motion for 30 to 60 seconds.<\/li>\n<\/ol>\n<p><!-- --><\/div>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script>  <br \/>#core #exercises #hikers #Including #sleeping<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do you want to strengthen your core while standing or lying down? Either way, we&#8217;ve got two different workouts to strengthen your core. listen to this articlelisten (Photo: Mystockimages via Getty Images) Published March 30, 2026 at 9:17am If you&#8217;re like me, you experience one of two reactions to core training. Okay, I&#8217;ll do it.&#8211;As &#8230; <a title=\"Two of the best core exercises for hikers. Including things you can do while sleeping\" class=\"read-more\" href=\"https:\/\/chabrok.com\/?p=216\" aria-label=\"Read more about Two of the best core exercises for hikers. Including things you can do while sleeping\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":217,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4,1],"tags":[919,920,346,921,922,917,923,918],"class_list":["post-216","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-uncategorized","tag-audio-true","tag-core","tag-exercises","tag-hikers","tag-including","tag-parent-category-skills","tag-sleeping","tag-type-article"],"_links":{"self":[{"href":"https:\/\/chabrok.com\/index.php?rest_route=\/wp\/v2\/posts\/216","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/chabrok.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/chabrok.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/chabrok.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/chabrok.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=216"}],"version-history":[{"count":0,"href":"https:\/\/chabrok.com\/index.php?rest_route=\/wp\/v2\/posts\/216\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/chabrok.com\/index.php?rest_route=\/wp\/v2\/media\/217"}],"wp:attachment":[{"href":"https:\/\/chabrok.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=216"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/chabrok.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=216"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/chabrok.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=216"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}