The following exercises are designed for the skier. Before doing any exercise it is advisable to do a 5-10 minute warmup. To acheive the best from these exercises, you will need to perform these at least 6-7 weeks prior to going skiing. Following these exercises click here to follow Lifestyle Experts stretches for flexibility and mobilisation in ski fitness.The exercises below are by no means definative, if you would like further advice on addtional exercise, please speak to a Lifestyle Experts personal trainer in your area click here to search for your nearest expert.
Please note during exercise if you feel any pain of discomfort it is important to stop and seek advice from an Expert.
Wobble Board with Medicine Ball Catch
This exercise takes a little skill, however it is great for core/ hip stability and building leg strength. If unsure what to do ask an expert
Gain your balance without using a medicine ball to start with. Maintain good posture, engage your core muscles. Keep knees soft. Don't forget to breathe.
Learn to catch and throw the medicine ball, keeping your balance, posture whilst improving your technique. Start with 10-15 throws rest and do again 2x
Backward Lunge
Start in a standing position, both legs together, engage your core muscles.
Start to move one leg backwards, at the same time start to lower your body, whilst maintaining a straight back.
Once you have reached a point wherby your thigh is parrallel with the floor, breathe out and push back up to the start position
Repeat on alternative leg, 12-15 times, Rest and repeat an additional 2 x
Split Squat
Similar to the above exercise, however less dynamic and targets mainly your Quadriceps, This could be performed as an alternative to the above exercise.
Stretch out both legs one behind the other.
Lower your torso, keeping a straight back, stop when your thigh is level with the ground. Don't let your knee go past your toes, then raise your body
Breathe out as you raise your body and repeat on the same leg 15 times, change legs and do the same. Rest and repeat 2x
Lateral Step Up
Stand with your body side on to a step. Maintain a good posture, and side step onto the step, raising your whole body.
Once on the step, step back down. Repeat this 15 times, change legs and repeat again 2 x
To make this harder hold some weights in your hands and keep your hands at your side, or raise the height of the step.
Ball prone hip extension
You will need a stability ball to perform this exercise. If you unsure as to what to do, ask an expert!
Position your body centrally on the ball. Maintain good balance, holding the floor and engaging your core muscle, whilst continuing to breathe.
Start to raise both legs together as shown, breathing out on the upward raise, slowly lower legs.
Repeat 15 times, rest, Do the 15 again twice more
Ball Prone Lumber Extension
Great for strengthening the lower back.
Position yourself on the ball as shown. Make sure that you are stable, spread your legs to gain better stability.
Slowly raise your torso, breathing out on the way up, stop when you feel that your body is inline with your legs.
Breathe in on the way down, perform slowly repeat 12-15 times, rest and repeat twice more
Crunch
Finish off, with the classic crunch.
Lie on the floor, Legs bent at the knee.
Slowly raise your body, Be carefull not to exert your head and kneck. The slower the better, it is not a race.
Breathe out on the way up and breathe in on the way down.
