2 of the best core workouts for hikers, including one you can do on a whim

If you’re like me, you have one of two reactions to real exercise:

Well, I will– Until I hit the ground.

or

Well, I will –Until I lay alone on the ground.

Yes, they are completely opposite feelings. And no, there is no clear reason why I feel one way versus another. I just know that some days, lying on my back makes my rectal burning stomach unbearable. And on other days, I want to totally bail instead of walking around on an exercise mat (or a patch of grass).

But as a backpacker, you really can’t skip core strengthening exercises. “Backpacking is an unstable sport because we’re on unstable ground,” says Jesse Doppler, PT, DPT, creator of the Chain Reaction Strength Revolution program. “Whenever we need good stability, we need the core to be able to stabilize the trunk.” If your core muscles are not strong enough to provide this stability, the spine must lift slowly. Impairment can cause back pain and other issues throughout the kinetic range, especially in the hips and knees.

So here is my solution two Go to the main workout: one I can do standing up and one I can do supine (neither plank!). In addition to accommodating my workout aspirations, this two-pronged approach has major core strengthening benefits.

“Getting up is very active, because that’s how we live. We can pick up and move in patterns that are very specific to backpacking,” says Doppler. “You know, you can separate a little more from the house. It can feel like the house is working a little harder because the legs aren’t supporting you.” He also notes that a backpacker should have a combination of both standing and hiding with core exercises.

So, do you want to stay on your feet or connect to the ground? However, the following two workouts have you covered. To perform the standing core workout, you’ll need a long resistance band and at least one kettlebell or dumbbell. (If you’re outside, you can use your bag or a heavy rock.) For floor exercise, you may want to use an exercise mat.

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

Stand Up Home Workout

Suitcase load

1. Stand with your feet hip-width apart and your arms down at your sides. Hold a dumbbell or kettlebell in one hand.
2. Bend your core and tuck your shoulders into your hips; Do not move away from the weight or lean towards it.
3. Go forward gradually for 10 to 20 counts, then turn back and repeat.
4. Switch hands and repeat.

windmill

1. Stand with your feet slightly wider than hip-width apart. Point your left toe forward and your right toe at a 90-degree angle.
2. Hold a dumbbell or kettlebell in your left hand and press the weight directly overhead. Let your right arm hang by your side. Look at the weight.
3. Place your left hand on your left shoulder and your eyes on the weight, engage your core and push your left hip outward. Bring your right hand down on the inside of your right leg as you bend at the hips to lower your torso. If necessary, bend your knees slightly.
4. Once your toes reach your right foot, reverse the motion to stand back up.
5. Repeat 8 to 10 times, then switch sides.

Pauloff Press

1. Loop one end of a long resistance band around the pole around the chest.
2. Hold the other end of the resistance band in front of your chest with both hands, standing on your right side toward the pole. Make sure there is enough tension on the band to keep it taught.
3. Slowly swing your arms forward to fully extend your arms in front of you. Engage your core to resist the rotating pull of the band.
4. Bring your arms back to your chest.
5. Repeat for 8 to 10 repetitions, then switch positions so that your left side is facing the pole.

Reverse the wood chip

1. Stand with your feet slightly wider than hip-width apart. Grasp the ends of a dumbbell or kettlebell with both hands, twist your torso to the right, step your left foot onto the ball, and swing the weight over your right shoulder.
2. Keeping your arms straight (a slight bend in the knees is good) and core engaged, shift the weight diagonally down and across your body to the bottom of your right leg in a “slicing” motion. Pivot on the ball of your right foot to rotate your torso and bend your knees slightly.
3. Reverse the movement: Bend your torso forward again, shift the weight back to your right shoulder, straighten your legs.
4. Repeat 8 to 10 times, then switch sides.

Floor home workout

dead bug

1. Lie flat on your back with your hands above your shoulders and knees above your hips, calves parallel to the floor. This is the starting point.
2. Engage your core as you simultaneously lower your right arm behind your head and straighten your left leg to lower it an inch or two off the ground.
3. Extend your arm and leg back to the starting position.
4. Repeat with left arm and right leg.
5. Continue alternating, lowering the opposite arm and leg.
6. Repeat 8 to 10 times on each side.

Hold on

1. Lie flat on your back, legs straight, toes pointed, and arms extended overhead, biceps by ears.
2. Engage your core and keep your neck neutral as you lift your feet and hands a few inches off the floor.
3. Hold for 30 to 60 seconds, then lower your hands and feet to the floor.

Glute Bridge March

1. Lie back on your knees, arms by your side and the soles of your feet on the ground. Engage your core and lift your hips up into a glute bridge. This is your starting point.
2. Keeping your leg up and core engaged, lift your right leg and pull your right knee toward your chest. Step your right leg down to return to the starting position.
3. Repeat with the left leg, drawing the left knee toward the chest, then lower the leg.
4. Continue alternating in a rolling motion. Do 8 to 10 repetitions on each side.

Scissors Cake

1. Lie on your back with your legs extended and your arms at your sides. Place your hands on the ground for support.
2. Bend your core and lift both feet about 6 inches off the floor.
3. Open your legs a few inches apart, then pull them toward each other, crossing the right leg over the left.
4. Quickly separate and change the position of your legs, crossing from right to left.
5. Continue alternating legs in a scissor-like motion for 30 to 60 seconds.