Skiing and snowboarding, though a lot of fun, are sports, just the same as running, cycling, swimming or tennis. That means your body needs to be prepared before you jet out to the Alps and get on your skis/board, otherwise you will be faced with sore muscles and aching legs. Getting ski-fit ahead of your holiday will also help with injury prevention.
Top 5 ski-fit strength exercises
Focus areas: quads, glutes, hamstrings
Start by placing your feet shoulder-width apart, and relax your arms at your sides. With a proud chest, distribute your weight evenly, bend your knees and push your hips back, like when you sit down on a chair, until your thighs are parallel with the floor. Keep your knees in alignment and make sure you can see your toes. Then, push back to the standing position.
Focus areas: quads, glutes, hamstrings, calves
You can do both forward and reverse lunges.
Forward: Start with your hands on your hips. Step forward with one leg, until your front thigh and the opposite shin are parallel to the floor, and the back knee is a few inches from the floor. Your torso should be straight, and your chest proud. Press into the forward heel to stand back up to the starting position. Repeat on the other side.
Reverse: Start with your hands on your hips. Step backward with one leg, until your back shin and the opposite thigh are parallel to the floor. Press into the forward heel to stand back up to the starting position. Repeat on the other side.
Single lead deadlift
Focus areas: back, core, hamstrings
Lean forward slightly and shift your weight onto one leg. Lift the other leg off the ground and extend it out behind you. Keeping a slight bend in your standing leg, lean your body forward until you are in a ‘T’ shape, keeping your hands down near the floor. Then, return to your starting position. Repeat on the other side.
You can do this exercise with body weight, or with a barbell, kettlebell, or two dumbbells.
Focus areas: core
Lie face-down on the floor; you may wish to use a yoga mat. Curl your toes, and push up onto your elbows, so your hips are raised and you are resting only on your elbows and toes. Hold the position.
Single leg step up
You will need a raised surface for this one, such as an exercise step; the higher the step, the more intense the exercise. With one leg, step up onto the step and drive your opposite knee forward so your thigh is at a right angle to your upper body, before carefully stepping back down. Repeat on the other side.
We will be sharing more workout routines on our blog in the coming weeks - stay tuned!