Ski exercises will help you prepare optimally for your next winter holiday. They reduce the risk of injury, make you less prone to muscle aches and give you more confidence on the slopes. That is why starting ski exercises a few weeks before you go on winter holiday is vital. Even professionals lay the foundations for their performance during the summer when there is no snow. With the following five simple exercises, which can be done without aids, you will soon be fit for the slopes! For more trained winter athletes, we recommend our power ski exercises.
Squats, balancing on one leg, side plank, rock climbing and swimming are the five ski exercises for a complete winter sports workout. When you perform these exercises regularly, they make you fit for skiing and boost you in everyday life. Ski exercises mainly trains the leg and back muscles without the need for any sports equipment. The workout takes about 20 minutes. For optimal results, perform the exercises three times a week. Remember to warm up beforehand by, for example, running in place (5 min), walking up and down the stairs a few times and gently swinging loose your arms and legs.
Adopt a shoulder-width stance. The feet may be slightly outward. Next, bend the knees until the thighs are horizontal with the ground. The back should remain as straight as possible, avoiding curvature. Keep the knees and feet pointing in the same direction to avoid putting too much strain on the joints. Also, the knees should not pass the toes during the bend. Keep the arms stretched forward during the exercise.
Put your legs shoulder-width apart with the knees slightly bent. As with inline skating, shift one leg forward and put your weight on it. Then lift your back leg and balance on your front leg: your leg and torso should form a horizontal line. Hold this position for a few seconds.
Lie on your side and support yourself on one arm. Extend the knees or, for the simpler version, keep them bent on the floor (instead of the feet). Press the torso and hip upwards so that the shoulder, pelvis and knees are in alignment. Hold this position for 60 seconds. Repeat the exercise on the other side.
Adopt the push-up posture. Put your palms flat on the ground, pushing your back up, so the knees, hips and shoulders are aligned. You then alternately move the left and right knee diagonally to the supporting elbows. During the exercise, it is essential to maintain correct posture and tension in the muscles.
Lie flat on your stomach with your arms and legs extended, keeping your head down. Simultaneously raise your left leg and right arm and alternate to the other side.
Not only do your muscles need to be ready for your next winter holiday, but it is also vital that you are in good shape. Aerobic fitness training is a perfect complement to these ski exercises. Aerobic fitness training includes jogging, cycling, swimming, inline skating and Nordic walking. One to two training sessions a week will improve your overall fitness tremendously! An effectual endurance training lasts more than 60 minutes under a load of 60-70% of your maximum heart rate (about 110-130 beats per minute). After an endurance workout, stretch your muscles and do a cooldown. Walk or cycle slowly to drain the waste products from your muscles.
Besides your body, your clothes and equipment should also be in top condition. Read the weblog on preparing for winter sports ›
With these ski exercises, you will be in top condition for your next winter holiday!
I grew up in Slovenia, close to the Julian Alps. Early on, my parents put me on skis and skates, and the winter sports enthusiasm hasn't left me since. I also enjoy cross-country skiing and have been a keen snowboarder for the past 20 years.
