Core Workouts For Hiking

​Inside this article, we share three simple home core workouts a hiker can use to help develop stability and strength through their midsection.

CORE Training For Hikers

​Core training can be a great addition to any hikers preparation program.

However, when it comes to this type of training, many hikers are stuck in the same old rut of endless sit-ups, planks and crunches...

Which is not a great thing!

So today, we want to show you a better way.

At Summit Strength, we do not typically advocate for doing core training as stand-alone workouts.

(Instead, we much prefer incorporating it into our strength workouts as part of a sequence).

However, even though this is our preference, there can be no denying that some hikers love a good core workout!  

And for those hikers, we want to help.

Today we share with you three simple home core workouts a hiker can use.   

These workouts require minimal equipment, very little coordination and can be surprisingly effective. 

If using these workouts, we would recommend either:

1. Using them as a 'finisher' at the end of a strength workout
2. Using them on your 'rest days' between your other training

A Few Rules To Follow

When using these workouts, a few rules to follow:  

• Keep reps slow and controlled throughout (this is not a race!)  
  
  
• Repeat each workout once a week, for 4-6 weeks (and then progress to the next one)
  
  
• Each time you repeat a workout, either add another round/set OR add a couple of extra repetitions to each exercise
  ​
• If any exercise is uncomfortable or painful, just skip it and do what you can

​The Workouts

Workout #1: Beginners Level

​This workout requires no equipment, and can be a great starting place for many hikers. 

​Perform:
​

1. Bird Dogs x10 (each side)
2. Elbow Plank x 30-60 sec
3. Static Lean Back x 30-60 sec
4. Dead Bugs (legs only) x10 (each side)
5. Beginners L-Sit x 10 (each side)
6. Kneeling Side Plank x 30 sec (each side)

*Repeat 2-4 times (rest 60 sec in between sets)
**All reps displayed in 2x speed, so perform them MUCH slower than shown

Workout #2: Intermediate Level

In this workout, each of the exercises are progressed slightly, as well as a 7th exercise is included. No equipment required again. 

Perform:

1. ​ Bird Dogs x 10 reps (each side)
2. Bent Leg Windshield Wipers x 10 (each side)
3. Alternating Reaching Plank x 10 (each side)
4. Slow Russian Twist x 10 (each direction)
5. Deadbugs x 10 (each side)
6. Modified L-Sit x 10 (each side)
7. Side plank x 30 sec (each side)

*Perform 2-4 times, rest 60 sec in between sets

Workout #3: Advanced Level

In this workout, each of the exercises are progressed to a more challenging version. A dumbbell, a loaded pack or another heavier object will be required for this version. 
​

Perform:

1. ​Dumbbell Bird Dogs x 10 reps (each side)
2. Straight Leg Windshield Wipers x 10 reps (each side)
3. See Saw Plank x 10 reps (forward and back)
4. Dumbbell Russian Twist x 10 reps (each direction)
5. Dumbbell Deadbug x 10 reps (each side)
6. Side Plank With Knee Drive x 10 reps (each side)

​
​*Repeat 2-4 times (rest 60 sec in between sets)
**All reps displayed in 2x speed, so perform them MUCH slower than shown


Need something harder?

These workouts have been graded to represent the strength of the 'typical hiker'. And, if all reps are performed slow and controlled, these workouts can be a serious challenge for even the strongest hiker out there.

However, if you do find these too easy, or want some alternatives for certain exercises, come and find us in the Training For Hiking And Trekking Facebook Group and we can help you out. 

WANT tO gET
fIT, sTRONG aND rESILIENT
fOR yOUR hIKING aDVENTURES?

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