Get fit for winter: Best exercises for skiing

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Exercises for skiing can improve your performance and reduce the chance of injury.

Skiing requires a combination of strength, balance and flexibility.  It can be hard simply expecting our bodies to snap back into it after a year. Prepare for the slopes and warm-up your ski body by trying our choice of workout routines.

It’s crucial to focus on exercises that mimic the movements and demands of skiing to ensure that you are adequately prepared for the slopes. Always ensure that you warm up properly before doing any exercises for skiing. Don’t forget to cool down afterward exercising too!

Best exercises for skiing

Leg Exercises

One of the best ways to strengthen your quads, hamstrings and glutes is by doing squats. This also strengthens knee joints and the lower back. Build up your balance and strengthen in your leg muscles by doing lunges. This can also help correct muscle imbalances and increase flexibility. Help build lower body strength, particularly the quads and glutes, with leg presses. This builds muscle definition and supports joint health.

Core exercises

Planks are a great way to strengthen your core, which is crucial for maintaining balance while skiing. Plank exercises work every core muscle, as well as muscles in the back, shoulders, hips and legs. You can also improve your rotational strength by doing Russian twists. These strengthen your core, obliques and spine. It also works your balance and builds stability in the spine.

Balance and stability exercises

Enhance your strength and balance with physio ball squats. The wall squats strengthens your lower body and targets the quadriceps muscles. It’s about developing balance and good posture. It’s also a good idea to work on ankles and knees with single-leg balance exercises.

Cardiovascular exercises

Improve your cardiovascular endurance by running, skipping, swimming, hiking, climbing or boxing. Endurance is key for long days on the slopes. It’s recommended that we do at least 30 minutes a day, five or more days a week. Cycling is particularly good for enhancing your leg strength.

Flexibility Exercises

Try to do some stretches. You can incorporate leg swings and arm circles to improve your range of motion. Stretching is integral for skiing and a good routine can help minimise muscle imbalances and prevent injury. Yoga is also great for improving overall flexibility and balance, which can be beneficial for skiing.

Plyometric Exercises

Plyometrics are exercises that involve a jumping or explosive movement. They increase muscle strength and improve performance. Try some box jumps and jump squats to build leg power and agility, which can be useful for navigating bumps and moguls.

Endurance Training

Build up your stamina for long days on the slopes by long-distance running and cycling.

For more preparation before hitting the slopes, you might also be interested in articles on how to find the best ski gear 

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