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Backpacker Magazine – November 2010

Hiking Exercises: Iron Out Your Core

Get core strength with this key exercise.

by: Kristin Bjornsen, Illustrations by Bryon Thompson

Iron out your core.
Iron out your core.

By fortifying your abs, hips, and back, you can carry heavy loads easily.

The exercise Lie on your belly, then pop onto your elbows and toes. Hold this “plank” pose for five breaths and lower (eight to 12 reps, three sets).

Variation
Work the obliques: Rotate 180 degrees up into a sideplank (elbow straight under shoulder).

>>BECOME A MILEAGE MONSTER
See our essential exercises and tips to tackle the most miles possible.


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READERS COMMENTS

ryan
Jun 08, 2011

My girlfriend is an OT, you get 90% of your workout in your first rep, holding resistance actually gives you much better results. Instead of doing reps with the plank, hold for as long as you can. A minute will feel like death, and if you can get to 5 min and above, you're going to feel it hardcore!

Blaine
May 14, 2011

Another variation is to lay belly up with your arms on the floor, and keep your butt up. This works the yours quads and hamstrings along with your core.

Bob
May 12, 2011

I believe that if you are lying on your stomach and turn 180 degrees you are now on your back. You would turn 90 degrees to do a side plank

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