Finding time to go to the gym two or three times a week can be extremely challenging. Between work, friends, and family, managing to find even just half an hour to train seems like a huge accomplishment. But there’s no need to make a fuss about it! With our list of floor exercises, you can squeeze in a training session between errands and keep fit from home. If you are not used to working out, you will soon notice its benefits!
In this article, you will find seven types of no-equipment exercises. All you need is the floor, a mat, and your body. We will not cover stretching and yoga practices, but we warmly recommend including them in your workout schedule. Frequent yoga practices can effectively improve your posture, flexibility, and mindfulness. If you’d like to learn more about it, we recommend reading Yogarrampicata by Alberto Milani.
Exercises for climbers' warm up and training
If you are looking for climbing-specific workouts, such as warm-ups, strength and core training, take a look at Train! and The Climbing Bible.
And now, without further ado, let’s get into it– shall we?
Reverse balance
It might seem easy, but we assure you that you’ll need a lot of concentration, core strength, and balance to perform this exercise! Starting from a seated position, lean on one heel and the opposite hand. You can also try the original version, starting from a plank position and raising the opposite arm and leg. Ideally, you will need to form a straight line with your body, keeping it in balance. This exercise increases your barycenter awareness, which is exactly what you need when you are balancing on opposite holds while climbing.
Hollow position
This position is so tough you might feel like skipping straight to the next exercise– it’s great for strengthening your abs and core though, so don’t give up! Leaning on your back, raise both arms and legs up and hold it. If keeping your legs out straight proves too difficult, try bending them. No matter the variation you choose, the aim is the same: perform an isometric contraction and hold it for a long time.
Lounges and squats
Climbers don’t usually like to train their legs unless they are getting ready for a bouldering competition. Training your legs can be extremely beneficial though, and not just if you are a climber: it improves posture, balance, and overall strength. In any case, never underestimate the importance of strong legs: a little extra power might prove crucial to cross a crux on a steep, overhanging route!
Crunches
If you don’t like holding isometric contractions, you can always opt for classic crunches. From a leaning position with your legs bent, all you need to do is move your upper body toward your knees. We will not cover all the variations, but know that you can choose different positions and intensity levels according to your goal. Make sure to perform them properly to avoid back pain. We suggest seeking a professional trainer’s help to learn how to do them correctly. Performing advanced variations without developing the muscles needed first could cause injuries.
Push-ups
Frequently underestimated and performed only as a warm-up, push-ups can actually be quite challenging. Think for example at the Gimme Kraft variation, pushing the feet against the wall while lowering on your arms. In his book Training Young Climbers, Fabio Palma suggests the “Pike push-up” variation to boulderers trying to strengthen their back and shoulder muscles. He also matches each exercise listed with different climbing disciplines, showing the benefits of training right. In the book introduction, Palma also suggests seeking professional help before venturing into a full-on training program, to make sure you choose the right exercises and perform them correctly.
Plank
Back to working on your abs with another isometric exercise. Planks are a classic! You can do them with straight arms, leaning on your forearms, with straight legs, with your knees down– the variations are endless! You can also level up your plank game by doing mountain climbers or side planks. Once again, correct position and intensity level are crucial to avoid injuries. Keep an eye especially on your back, as it tends to collapse towards the floor.
Burpees
If time is never enough, burpees are the perfect exercise for a complete and quick workout. Mixing push-ups and jumps helps improve coordination, speed, and strength. Ideal for those looking for a high-intensity workout, and to train different muscle groups (such as pectorals, abs, and shoulders) at the same time.
If you are looking for more information about training exercises, we recommend reading some of the most complete climbing training guides you can find on our page.
Photo credits Bernie Reuch - Edelrid
Disclaimer: The information hereby listed is not to be considered exhaustive. The intent is uniquely informative, and the article does not account for professional advice. Climbing training can cause serious injuries. Please seek professional advice before starting a training program. We work hard to provide you with the most updated and comprehensive information, but we cannot guarantee absolute accuracy.