Skiing is one of the ideal ways to experience the mountain at its best and also explore new places. To make the most of a planned ski trip, you should ensure that you are physically prepared beforehand. To help you tackle the harder ski runs and recover quickly, we will show you the best exercises for skiing.
Top Ski Exercises to Help You Get Snow-Fit
1. Jump Squats
This exercise will help train your legs to quickly adapt and also recover from the rapid terrain changes, such as the drop-offs and sudden raises. For the advanced skiers, the jump squats will give you the ability to take control of the landings and takeoffs during your terrain park jumps.
2. Russian Twists
This is one of the simplest exercises for skiing. The exercise focuses on strengthening your torso muscles.
When using the exercise, you will be targeting your lower back, transverse abdominals (obliques), and the general abdominal muscles. The moment you put on your ski jacket and grab your all-mountain skis, you will need these muscles to control your skis and also to stay balanced. The muscles are important when exploring the backcountry, terrain parks, and when skiing downhill.
3. Calf Raises
Calf strength becomes extremely important when you are turning on snow. When carving down the hill, you will rely on changing from the heel edge to toe edge on your skis.
If your calves already have enough strength, this should be easy for you. Calf raises will give your calves the endurance needed to handle the longer runs.
4. Triceps Dips
While this might seem out of place on this ski exercises list, it is not. Having the ability to get up on skis is as important as staying up. When skiing, especially if you just started using your beginner skis, falling is always a possibility. When you fall, you will need strength to pick yourself up.
Triceps dips will help build strength and endurance in your arms. An additional benefit of having arm strength is that it can make getting off a fast-moving chairlift much easier – you will come across the fast-moving chairlifts when exploring intermediate and expert runs.
5. Pistol Squats
This exercise is also referred to as the single-leg squat. This is one of the exercises for skiing which offers more benefits than just building your strength. Pistol squats will also help you improve stability and balance.
Pistol jumps are quite tough, especially if you are just getting started. To have an easy time when doing the exercise, consider holding onto a band or a bar to start with. As your skills improve, you can let go of the bar or band.
This is one of the ski exercises that engages more than one muscle. On top of training your glutes, it will help train the quads. After putting on your ski helmet, much of the strength you will need will be derived from the muscles available at the back of your legs, not just your thighs.
Lunges are not complicated. You will just need to start from a standing position, with one foot a step forward. Make the step slightly longer than normal.
From there, you will just need to kneel down vertically while keeping the hips straight between your 2 feet. Eventually, the back knee will touch the ground. Next, you will need to extend upwards while keeping your feet in the same position on the floor.
You should avoid leaning backward or forward while performing lunges. Also, start slowly to avoid banging the back knee on the floor.
For coordination and balance, you will need a strong core. Crunches are among the top-rated exercises for skiing which help strengthen the core.
To perform crunches, you will need to start by lying down on the floor, belly up, the feet on the floor and your knees bent. While holding your head with your hands, try lifting your upper back from the floor. While this is just a small movement, it is capable of activating the abs.
Stay in the elevated position for a few seconds. Keeping your belly button tucked in, slowly return to your initial position.
It is important that you keep your belly flat and only slightly tucked in. This will help you avoid pushing your muscle outwards and hence impacting your spine negatively.
One thing you will realize when you start putting on your ski pants and ski boots is that working out at altitude usually requires extra effort from both the lungs and the heart. Cycling can help you prepare both your heart and lungs for a day on the mountain slopes.
Instead of going for long, flat rides, consider mixing things up, with uphill sections of varying lengths. Alternatively, you can consider doing splits of about 30 to 120 seconds. You can then recover by cycling slowly for a couple of minutes.
9. Burpee Box Jumps
This ski exercise brings everything together. You can use the exercise to target the majority of the larger muscle groups you will activate when skiing powder.
The exercise will basically start with the fall and get up (the burpee) and include the explosive power movement through the legs (the box jump). When done quickly, this exercise has the potential to induce fatigue. However, it will help you increase both your resilience and endurance after putting on your ski gear.
You should stretch before and after other ski exercises. Stretching makes your overall life easier, it helps boost your blood flow from and to the muscles.
To get started with this exercise, lie on the floor, with your hips and bum against a wall and the feet up against the wall. Put the heels close together and ensure that the back is fully in contact with the floor. This is a simple stretch technique that should help you achieve great results in 10 to 15 minutes.
Globo Surf Overview
The exercises outlined in this article feature a low impact on the joints. Additionally, the exercises won’t require you to use specialist equipment.
The best way to progress is to slowly increase the repetitions or sets in every exercise. Make sure that at the end of every week, you have the ability to do more sets than you could when the week started.
Note that you do not have to perform all the exercise in just a single session. You can distribute the exercises evenly throughout your workout routine. Combine the exercises we have outlined above with your normal day to day exercises.
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- Ski Fitness – The best 5 exercises for skiing, Matterhorn-diamonds.com