If you’re a skier, chances are you’re also a biker, a hiker, a runner — someone who might exercise year ‘round. Still, it never hurts to focus on getting in shape for ski season, especially if you’re traveling for a ski vacation. You want to be in the best shape possible so that you don’t miss a day.

I worked with Bryan Whitesides of SOAR Physical Therapy to develop this 15-minute workout that will help you prepare for any type of snowsport whether you are an alpine or telemark skier or a snowboarder.

Do this faithfully, or mix it up with your regular workout.  Try to work out 3-5 times per week. Do that, and you’ll get your season off to a stronger start with more endurance and happier muscles.

Equipment Needed: Large Exercise Ball ($25 on Amazon); Stretchy resistance band with handles ($15-$20 on Amazon).

1.         Abdominal Leg Reaches/Rotation. Lie on your back. Pull your knees up, keep your back flat on the ground, and reach your legs outward at about a 45-degree angle. Tighten your tummy as you reach. Stop when you can no longer keep your back flat. Pull your legs back in and repeat 10 times.

ski exercise picture

 

ski exercise picture

 

Next, with your legs pulled in, put your arms out to your sides. Keeping your knees together and your back flat on the floor, rotate side-to-side, 10 times. To make it more challenging, extend your legs further away from you. Again, tighten your tummy to keep your back flat.

ski exercise picture

2.         Bridging. Lie on your back with your feet on the exercise ball. Raise your body off the floor into a plank position with your feet on the ball. With your arms extended out to the sides, slowly raise one leg at a time while keeping your body in a straight line. You may need to shift your weight on the ball to maintain balance. Repeat 10 to 30 times per leg.

ski exercise picture

3.         Single Leg Squats. Stand on the resistance band with one foot. With your knee over your foot and your arms holding the band handles, flex into a squat. Repeat 10-30 times per leg.

ski exercise picture

 

ski exercise picture

 

4.         Side Hops. Attach the band to a chair or table leg (slide strap through handle). Holding the other handle, pull the band behind your back and hold it at your waist. Move away from the anchor until you feel resistance. Pulling against the band, hop on your inside leg. Switch so that the opposite leg is the inside leg and repeat 10-30 times per leg.

ski exercise picture

 

ski exercise picture

 

5.         Bent Row. Keep the resistance band anchored. Holding the handles, flex your knees into a skiing position. Pull back on the handles, rowing. Keep your back straight. For an extra challenge, row while standing on one leg. Repeat 10-30 times.

ski exercise picture

If you want to focus on getting in shape for a specific type of snowsport, check-out my blogs from last year on Brave Ski Mom about alpine skiing, telemark skiing and snowboarding workouts.

 

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  • Diana

    Thanks for sharing your fitness tricks. I love the one leg squats- those get me every time! It’s awesome that you can do all of these at home too.

    • Kristen Lummis

      Hi Diana! I’m glad you like them. Hope you have a great season! Let it snow. Kristen

  • Pingback: Get Ready for Ski Season in 15 Minutes Per Day | The Brave Ski Mom

  • http://twitter.com/ScottcDyer Scott C. Dyer

    Great article. I really liked your reasons for why people should work out. I find that people who are in shape have a much better self esteem. I have been trying to get into shape for a while. I actually started using this guide on how to get a sixpack a while ago. Its been really helpful.
    http://howtogetasixpackx.co.uk