8 Simple Excercises for Getting Fit for Hiking

If you’re one of those people who loves to go hiking in the hills you know the struggle of keeping yourself fit. Not everyone has the stamina to go on long hikes on steep and rolling landscapes. Here are some simple exercises to get yourself fit and ready for hiking.

Hip Flexor Stretch

Kneel on one leg with your other leg bent at a right angle. Your foot must be flat on the floor. You will then push your pelvis forward whilst keeping your torso upright and your buttocks squeezed. Your weight must stay on your rear knee. Hold and then relax. Do this for both sides. Repeat.

The Push-up

Start with your arms straight, your hands must be shoulder width apart, your body straight. Your wight must be lifted by your arms and try not to use your lower body for support.

The Plank

Lie on your stomach on the floor with both your forearms and toes on the floor. Your torso must be kept straight and stiff. Your entire body must be in a straight line from head to toe. Relax your neck with your eyes on the floor. Hold for at least ten seconds. When your body can handle it work up to at least 60 seconds.

Cat Camel

Get down on all floors on the floor. Relax and drop your head. Stretch your back towards the ceiling and hold this position for about 15-30 seconds. Return to the first position. Press your stomach towards the floor while you lift your buttocks upward and hold for about 15-30 seconds. Repeat at least 4 times.

Glute Bridge

This exercise is designed to activate the gluteal muscles. It can also be used as a warm-up before exercise

Lie on your back with your legs bent and your heels pushing the floor. Lift your pelvis using your heels while squeezing your buttocks. Make sure your hips are in line with your upper legs. Hold this position for at least 10 seconds and then relax. Repeat at least five times.

Bird Dog

Get down on all fours. Slowly extend an arm and an opposite leg. Make sure your arms and legs form a straight line. Clench your stomach. Hold for at least ten seconds. Slowly relax and lower your arms and legs. Repeat the routine for the other arm and leg. Repeat the whole routine at least four times.

Clamshell

Lie on your side with both of your legs bent and your feet must be in line with your torso. Open your legs while sticking your feet together. Raise your leg up to 45 degrees. Do the same for the other leg. Repeat the routine at least 15 times.

The Squat

Stand up straight with your feet apart. Clench your stomach muscles. Slowly lower down as if you are sitting. Return to the first position. Repeat the routine at least 15 times.

 

 

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