How Can Figure Skaters Build Muscle?

Anyone who can skate knows just how tricky figure skating can be. First, there's the goal of staying upright and moving gracefully on two sharp blades. Then, try jumping through the air and defying gravity--all while looking relaxed, smiling and comfortable. Figure skating may look like an art, but there's no denying that it's a sport, and those who do it are indeed athletes. Figure skating itself is an effective way to build muscle, but figure skaters can do off-ice training for increased fitness.

Instructions

    • 1

      Skate slowly around the ice for 10 minutes to get warmed up. It is important to slowly warm up the body's muscles before doing anything more rigorous.

    • 2

      Skate around the ice but pick up your speed, and don't stop for a set number of minutes that is dependent on your endurance level. Continuous skating works to build muscles throughout the body, but especially in the legs, back, core and abs. It also is an effective cardiovascular workout and burns fat. Best results are achieved when you skate for several minutes at a time at a pace that is comfortable, yet still challenging. A slow, leisurely skate will slowly build muscle, but to achieve your fitness peak, skate at a quick pace.

    • 3

      Work through your figure skating repertoire several times. Every element of the routine, except for gliding, works to build and tone muscles throughout the body. It is, however, important to remember that as a figure skater, it is not advisable to significantly bulk up with muscle. Skating several times a week and working on your jumps will likely give you enough muscle tone as is necessary to be an effective figure skater, but if you wish to add more muscle, you can achieve this through off-ice workouts. It is important to focus on building lean muscle mass.

    • 4

      Complete a routine of crunches and sit-ups to help build muscle in your abs. A crunch is executed by lying flat on your back, flexing your abdominal muscles and lifting your upper torso slightly off the ground. A sit-up, meanwhile, is executed by lying on your back with your knees bent and your feet firmly planted on the ground. Cross your arms in front of your chest and, using your abs, lift your upper torso until it is perpendicular to the ground. A routine of crunches and sit-ups will work different muscles in the abdominal area, as well as throughout your back and core. To increase the intensity of the workout, hold a barbell plate against your chest.

    • 5

      Complete sets of squats at the gym, or even at home, to build muscle mass in your legs, glutes, back and core. If you're working at the gym, put a comfortable weight on the squat machine and execute as many reps as you can, taking periodic breaks. If you're trying at home, hold weights in either hand and simply bend at the knees until your thighs are parallel with the ground.