Core Exercises For Hikers

Working out my core is honestly my favorite type of exercise (I know I am insane). The reason is that I know the HUGE benefits it gives me to hike better and stronger. When I am hiking, and I start to get tired, my core is what gets me up that mountain. It helps my legs push through the pain and get to my destination. Having an all-around strong, powerful body is super important when it comes to hiking. That is why I created this post on core exercises for hikers! Hikers tend to ignore their core and only focus on their legs. That is a huge disservice to their body as it will only make their legs work a lot harder. So get your yoga mat and try out some of these cool exercises!

Disclosure: This post contains affiliate links. If you click one of them, I may receive a small commission (for which I am very grateful for) at no extra cost to you.

Also, always consult your doctor or trained professional before attempting these exercises.

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Equipment For Workout

Water Bottle: If you get thirsty in the middle of your workout. Hydroflask is what I use on my hikes and when I work out. >Check It Out Here
Towel: You will get sweaty, trust me! >Check Out This Towel Here
Yoga Mat: To keep your bum nice and comfy. >See This Yoga Mat Here
Leggings: These leggings are pretty comfortable. You can definitely wear them around the house. Just be careful if you have any pets. It is a hair attractor. >Check Out These Comfy Pants Here
Sports Bra: OMG I love this sports bra!!!!! Super cute and I love that it helps suck in my belly fat 😛 >Look At This Cute Bra Here
Shoes: Not needed for these workouts, but better if you have some shoes. >Check Out These Shoes
Socks: I am obsessed with Smartwool socks when it comes to hiking. It is not any different for working out. They have the comfiest socks ever! >Check Them Out Here

Workout Summary

Two Min Warm Up

Plank – 30 Secs
Forearm Plank – 60 Secs
Tabletop – 30 Secs

Core Workout

I highly recommend doing both circuits twice. But if you are a beginner doing both circuits, once is good enough.

Circuit 1: Repeat Twice

Dead Bug Right Side – 30 Secs
Hold Dead Bug Right Side- 10 Secs
Dead Bug Left Side – 30 Secs
Hold Dead Bug Left Side – 10 Secs
Center Crunches – 30 Secs
Right Elbow to Left Knee Crunches – 30 Secs
Pulse Right Elbow to Left Knee Crunches – 10 Secs
Left Elbow to Right Knee Crunches – 30 Secs
Pulse Left Elbow to Right Knee Crunches – 10 Secs
Ankle Taps – 20 Secs
Bicycles – 30 Secs
Hollow Hold – 20 Secs

Circuit 2: Repeat Twice

Side Plank Right Side – 30 Secs
Side Plank Left Side – 30 Secs
Mountain Climbers – 30 Secs
Leg Lifts – 30 Secs
Table Top – 30 Secs
Table Top and Toe Taps – 30 Secs
Flutter Kicks – 10 Secs

Need A Workout Plan For Your Trek: Strength Training For Hikers

How To Do The Work Out

Plank

Your hands should be directly under your shoulders.
Squeeze your booty. Legs should feel like they are working as well.
Make sure your back is flat.
Your neck and head should be staring at the floor. Your neck should be in line with your flat back.
Do not hold your breath.

Forearm Plank

Your elbows should be directly under your shoulders.
Squeeze your booty. Legs should feel like they are working as well.
Make sure your back is flat.
Your neck and head should be staring at the floor. Your neck should be in line with your flat back.
Do not hold your breath.

Tabletop

Knees are bent so your shins are parallel to the floor and knees aligned over hips.
Squeeze your legs together.
Lift your head and shoulders so they are off the ground and hold.

Dead Bug

Lie on the mat. Bend your knees 90 degrees so they are directly over your hips. Extend your arms straight up so that they are perpendicular to the floor.
Engage your core and make sure your lower back stays on the floor the whole exercise.
Keep your right arm and right leg in place. Slowly extend your left arm and left leg. Switch to the other side.
Keep on repeating.
For an advanced experience, lift your head and shoulders.

Hold Dead Bug

This exercise is the same as dead bug above but you have to hold it in extension for 10 seconds.
For an advanced experience, lift your head and shoulders.

Center Crunches

Lay flat on your back, feet flat on the ground, bend your elbows, and place your hands underneath your neck. Do not pull on your neck in this exercise.
Engage your core and lift your head and shoulders. Repeat.
For an advanced experience, lift your legs to a 90-degree angle (Tabletop position).

Elbow To Knee Crunches

Lay flat on your back, feet flat on the ground, bend your elbows, and place your hands underneath your neck. Do not pull on your neck in this exercise.
Engage your core and lift your head and shoulders. Crunch to either the right or left side for 30 seconds and repeat over and over.
For an advanced experience, lift your legs to a 90-degree angle (Tabletop position).

Elbow To Knee Pulses

Lay flat on your back, feet flat on the ground, bend your elbows, and place your hands underneath your neck. Do not pull on your neck in this exercise.
Engage your core and lift your head and shoulders. Crunch to either the right or left side for 10 seconds and hold.
For an advanced experience, lift your legs to a 90-degree angle (Tabletop position).

Ankle Taps

Lie on the floor with your feet flat on the floor. Your arms should be outwards on the sides of your body.
Lift your shoulders and head and contract your abs.
Touch your left hand with your left ankle. Then touch your right hand with your right ankle. Repeat.

Bicycles

Lay flat on your back with your feet extended. Bend your elbows and place your hands underneath your neck. Do not pull on your neck in this exercise.
Bend your knee and take your right elbow and tap it to your left knee. Your right knee should be extended.
Switch to the other side and repeat over and over.

Hollow Hold

Lie on your back with your feet and arms extended. Make sure to keep your lower back on the floor.
Lift your legs, arms, and shoulders off the ground and hold for 20 seconds.

Side Plank

Hold your body in a straight line supported by only one foot and arm.
Your elbow should be directly under your shoulder.
Lift your hips. You should not be sagging. Keep your body inline including your head.
Hold the position.

Mountain Climbers

Start in a plank position.
Bring your right knee forward under your chest. Your right leg should not be touching the ground.
Return to your plank position.
Bring your left knee forward under your chest. Your right leg should not be touching the ground.
Repeat. Keep switching your feet quickly and pick up the pace.

Leg Lifts

Lie on your back on the floor.
Lift both legs perpendicular to the floor. Keep both legs together and engaged.
Do not allow the lower back to lift from the ground.
Lower both legs down slowly an inch before hitting the ground.
Lift both legs again and repeat.

Table Top and Toe Taps

Knees are bent, so your shins are parallel to the floor and knees aligned over hips.
Squeeze your legs together.
Lift your head and shoulders, so they are off the ground and hold.
Lower your right foot slowly until you tap your toe on the floor. Make sure your knees are still bent while doing this.
Lower your left foot slowly until you tap your toe on the floor. Make sure your knees are still bent while doing this.
Repeat.

Flutter Kicks

Lie on your back on the floor.
Lift both legs an inch above the floor.
Engage your core. Make sure your lower back is still flat on the ground.
Raise one leg then alternate. Keep on repeating.

Conclusion

Thanks for reading all about my favorite core exercises for hikers. Make sure to check out some of my other outdoor posts:

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Equipment For Workout