Winter… the season so many look forward to every year. The time where you can finally bring your board out of storage and let go on the slopes. But, before you act too quickly, are you staying in tune with your body? It’s crucial to stay conditioned throughout the year for the cold season. It’ll help prevent injury, which is a big plus. There are plenty of different exercises that you can do to work out your legs, hips, and core. With so many to choose from, which ones will help you train for ski season? No worries, we’ll tell you what exercise you should be doing in preparation for ski season.
Staying in Shape for Ski and Snowboard Season
Wall Sits
Wall Sits are great for toning and sculpting thighs, hips, calves, and lower abs. The best way to do one is to…
- Lean against the wall with your feet shoulder-width apart
- Slowly slide down the wall with your back pressed against the wall
- Slide down until your legs are at a right angle
- Hold the position for 20-30 seconds to start
- Slowly raise to the starting position. You’ll want to do 3 sets of 10 of these
Lateral Monster Walks with Elastic Bands
Monster walks help with areas that have poor activation, particularly in the glutes. Here’s how to perform these.
- Select an elastic band with moderate resistance
- The band should be placed around the ankles
- Your back should remain straight with the body facing forward
- Knees should be bent at about a 45-degree angle (do not buckle)
- Walk slowly forward or backward while keeping consistent tension on the band
Squats
These are some of the best exercises that hit multiple muscle groups. However, it’s crucial to execute the proper form when performing a squat.
- Your feet should stand slightly wider than your hips
- Toes should be pointed slightly outward
- Your eyes should look at a point on the wall across from you the entire time (never look at the floor when squatting)
- Point your arms parallel to the ground and spine at a neutral position
- Place your weight on the heels of your feet
- Keep your body tight during the squat & breathe through the stomach
- When squatting, keep your butt back (like you are reaching for a chair)
- Make sure your feet are in line with your feet
- Squat down until your hip joints are lower than your knees
- When coming up, drive up through your heels and breathe
Planks
Planks are fairly simple exercises that can be performed anywhere. Like any exercise, they can be done incorrectly. So here’s how to do them the right way.
- Plant your hands under your shoulders like you are doing a push-up
- Your toes should be grounded and glutes squeezed to stabilize your body (be careful not to hyperextend or lock your knees.)
- Ensure your neck and spine are neutralized. Your head should be in line with your back
- Hold the position for about 20 seconds
Optional: Yoga
Flexibility is a key element when conditioning for skiing and snowboarding. Not only is flexibility needed, but balance as well. Yoga incorporates these elements and stresses the importance of breathing. There are different types of yoga for people of all levels. Our suggestion is to start with a beginners level yoga if you haven’t tried it before. Once you get the hang of it, you’ll increase your flexibility which will help you when hitting the slopes.
There is no time like the present when getting in shape for ski season. The earlier you start the easier time you’ll have out there on the mountain.