CORE EXERCISES

MATT SAYS: “Having a strong core is vital for hillwalkers. It improves stability on irregular or unstable terrain, improves general movement efficiency, and reduces your chances of developing debilitating back pain or injuries. For mountain sports there is a strong argument for focusing on exercises that stabilise the core, rather than twisting or bending it like you do with sit-ups or crunches. These exercises will do just that.”

EXERCISE 1 PLANK

■ Resting on your forearms, raise your torso off the floor with your legs outstretched and your body in a straight line.

■ Engage your core and hold the position while maintaining a ‘tabletop’ position with your back.

■ Don’t forget to breathe. Complete for the chosen time period.

EXERCISE 2 SIDE PLANK

■ Lie on your right side, with your right elbow on the floor underneath your shoulder. Your left arm should rest on your side. Stack your left foot on top of your right foot.

■ Looking ahead, squeeze your glutes and raise your hips off the floor. Your body should now be in a straight line.

■ Focus on your posture, keeping the body in a straight line (hips will often drop or be too high). Repeat on both sides.

EXERCISE 3 PALL OF PRESS

■ Securely attach a resistance band to something sturdy at chest height. Clasp the band between your hands and move back until the band becomes taut. Now turn so you are side-on to the attachment point, feet shoulder-width apart, knees slightly bent and abdominals engaged.

■ Press your hands out until your arms are nearly straight. The band will try to turn your body, but brace and hold a strong position. After a brief pause, return back to the start position with your hands near your abdominals.

■ Repeat this for time or repetitions. You can also intensify this with heavier weight resistance bands.

When you start these exercises, notice when you feel the ‘burn’ in your core and push through it for a few seconds. At first, repeat this same duration for 2-3 sets. After a week or two, add 5-10 seconds, or an additional set. Continue to increase time/sets as necessary.