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Take the leap: 3 core exercises for better stability hiking boulders

Playing hopscotch across a boulder field is all fun and games until you have to leap a tad greater than your normal stride. You hesitate, then look around for a better path. No matter which direction you go, you're going to have to take that leap. Not only that, the boulder your standing on wiggles every time you move. Your mouth gets dry and you realize your hiking pals are way ahead of you. You feel stuck and start to panic.

Crossing a boulder field requires planning, strategy, and enough steadiness to keep you balanced while you make your move.

Workouts that incorporate reciprocal movement over a stable base are the kinds of hiking-specific activities that help my clients cross boulders with confidence and stop worrying about being left behind. Exercises like the reciprocal limb plank engage the whole core and mimic the steadiness you need to reach with your poles and stretch your stride. This may be an advanced maneuver for you, so work up to it using a plank progression.

The stability ball dead bug further works the core and the sit-through incorporates movement over a stable shoulder and pelvic girdle. Both prepare you for times when you have to reach outside of your base of support and maintain balance.

Start with a circuit of all three exercises with 3 sets of 10 reps on each side. To round out this stability workout, add a 3-set superset of single-leg deadlifts and modified pistol squats on each side and 3 sets of 10 reps of 3-D lunges on each side. BOOM - 30 minutes and done!

If you’re ready to take the leap and become a hiker who can take a boulder field in stride with targeted 30-minute workouts like this one, message me to find out how The Healthy Hiker program can help!

Reciprocal Limb Plank

Stability Ball Dead Bug


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