Looking to strengthen your Core muscles, well below is the best core workout for hikers or really anyone. The core is such an important part of any exercise routine. It provides multiple benefits and is the foundation of all daily activities we do.

In regards to hiking the core is necessary for providing overall strength. According to this article long term core strengthening is important for reducing back and knee injury which are both prevalent in hikers. If you are also looking to relieve back pain make sure to have a good daypack. 

Workout Summary

For the best core workout for hikers, I recommend doing one to three sets of the exercises. This routine typically takes about 7 – 21 minutes depending on how many sets you do. The neat thing is that even after a short session of core isometrics there are immediate benefits as shown in this article. 

Some equipment you may want:

• Yoga Mat
• Water Bottle
• Shorts
• Athletic Shirt
• Socks
• Shoes

If you are looking for any other equipment check out my guides for the best hiking socks and hiking pants.

Core Workout For Hikers

Dead bug (30 – 60 Seconds) 

Overall, one of the best exercises for engaging the transverse abdominals also known as the deep core muscles important for keeping your stomach flat. To complete the deadbug start by lying on your back, make sure to keep the back in a neutral position. Next, position the arms straight over your chest and then bend the knees in 90 degree position. Most importantly engage the core by bracing it like you would block a punch. Following that begin to slowly alternate the extended arm and opposite leg, be sure to continue to breathe and resist any compensatory movements. 

Side Plank (30 – 60 seconds) 

Start off by lying on your side, bring one foot slightly in front of the other, do not stack your feet. Place the forearm on the ground, to support your body, and bring the hips up from the ground. The goal is to try and keep the body in a straight line without any sagging at the hips. This exercise is great for strengthening the obliques and quadratus lumborum (QL). The QL muscle is somewhat underappreciated muscle however, it has a big job. It is mostly responsible for controlling your body during a single stepping motion. Its the big reason you don’t fall over when you walk so make sure to say “thanks!” to the QL.

Bird Dog (5 reps, 10 second holds)

The Bird Dog is one of the best back exercises, yes even better than the overrated superman exercise. In fact if you are still doing the superman exercise you may be hurting your back…This article found the Bird Dog to be more effective and safer for strengthening the back muscles than the superman.To complete the Bird Dog start on all fours, Simultaneously extend the right arm forward and your left leg back, while stabilizing on the two stationary limbs. Tighten the core as if you are bracing a punch and continue to alternate for reps. 

Glute bridge (12-15 reps, 5 second holds)

Okay, to start a glute bridge start by lying flat on your back with hands down by your side. Keep the knees bent and feet flat on the floor. You may play with the position of your feet by putting more weight on your heels or your toes or just keeping the feet flat. Next, push up against the ground with your feet to bring your hips up off the ground into a bridge position. Really emphasize squeezing the glutes and try to keep the back in a straight line path. 

Conclusion

Well, there you have it. The best core workout for hikers (really for anyone). Also, the great thing is this workout can be done anywhere! Let me know what you think in the comments below.

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