Ski Preparation Exercises

Quads, Hamstrings and Glutes

• Skiing involves a lot of leg work, and getting your legs ready can help your skiing. One of the best exercises to get ready for skiing is the lunge. Lunging can be done in your living room, the gym or on a walk. Simply put one foot out in front and bend down so that your front knee is at a 90-degree angle. Your back heel should be off of the ground, with your back foot pushing on the ball of the foot. Your upper body should be erect. Hold this position to the count of 10 and then switch legs. Do as many as you can.

  To implement lunges while walking, just go from lunge to lunge as you walk. Choose a point on the horizon to lunge to then take a break and walk for a while until you are ready to lunge again. Lunges are one of the best exercises for skiing preparation, working your quads, hamstrings and glutes.

Core Exercises

• A strong core is key to stability on your skis. To do crunches, lie on your back and bend your knees with your feet planted on the floor. With your hands behind your head or crossing your chest, raise your head toward your knees, and then lower down slowly without coming to a full rest on the floor. Aim for two sets of 50 crunches. The slower your movement, the more it works your abdominal muscles. Try not to pull your neck or head when doing crunches.

  For reverse crunches, lie on your stomach with legs extended. With you elbows bent and hands by your temples, raise your chest and shoulders from the floor and hold for 10 to 15 seconds. Lower your body back down to the floor. Repeat two more times.

  To do the bicycle crunch, lie on your back with elbows bent and hands behind your head, legs fully extended. Bring your right elbow to your left knee in the middle of your body and reverse. Go back and forth 20 times and rest. Do one more time. Exercising your core muscles will stabilize you when you ski.

Arms

• Arms can easily be forgotten when it comes to preparing for skiing but should not be neglected. Pole planting is a very important part of skiing, and working the biceps and triceps can go a long way to getting you ready for the mountain. Simple curls, push-ups and tricep extensions are great exercises.

  For simple curls, stand straight with your weight evenly on both feet. Have a 2- to 10-lb. weight in each hand and with arms at each side bring one arm up at a time. Aim for three sets of 10 repetitions for each arm.

  For push-ups, lie down on the floor and place your hands under your shoulders. With a straight body, push up to a plank position and then slowly lower yourself back down. Try to do three sets of 10 repetitions.

  For triceps dips, sit on the edge of a chair. Place your hands on either corner, and with your feet out straight, lower your body so that your bottom is reaching for the floor. Raise yourself back up. Do three sets of 10 repetitions to work your triceps muscles.