Getting into shape for your winter holiday is just as important as shaping up to look good on the beach during your summer break. Before heading off for your winter ski holiday it is imperative that you’ve undertaken a ski fitness exercise regime to ensure you are fighting fit for the slopes!
Now you don’t have to transform yourself into a slave to the gym, however, doing a few sets of squats whilst queuing to board the plane will not suffice. To help get you into fine form, without you having to spend lots of money on gym membership or lots of time pumping iron, here are a few simple ski exercises you can build into your weekly regime to give you and your body a fighting chance and nice and prepared for long days up the hill.
Your Ski Fitness Program
Squatastic for Awesome powder Pins
Whilst they may not be everyones favorite exercise, they are the ones that get the best results. Doing sets of squats, lunges and wall sits 2-3 times a week will help build up your muscle strength and whip your thighs into shredding shape in no time. Remember no pain no gain!
Stand with your feet slightly wider than hip distance apart, straighten your back and slightly bend your knees (so they are not locked) Slowly lower yourself down to 90 degrees in a controlled motion focusing on the muscle groups you are working (quads, gluteus and hamstrings). As you lower yourself into the squat it is very important to ensure your knee stays above your ankle and does not go over your toes. As you get to 90 degrees, hold for one count and then slowly rise up to your starting position. Start off with three sets of 8 and gradually increase the reps as your strength increases.
Worried about your posture? As you lower yourself into the squat imagine you are sitting down onto a chair. This will help you keep the correct posture for your squat.
The Godfather of all thigh exercises, the lunge is a fantastic thigh burning exercise that separates the men from the boys!
Relax your legs (do not lock your knees) Place one leg in front with your foot flat on the floor and your other leg behind you, with your heel raised off the floor so the weight of your leg is on your back toes. Straighten your back and place your hands on your hips to help with balance. Similar to the squat exercise be sure to take your back leg far enough behind you to ensure that when you lower into the lunge your front knee is above your ankle and no further than your toes. Lower yourself into the lunge in a slow and controlled manner, hold for one second and then slowly raise yourself back to your starting position. Repeat on the other leg. Start off with three sets of 8 and gradually increase the reps as your strength increases.
For a more complex lunge you can add movement by doing a walking lunge from one side of the room to the other. Follow the same principles as a static lunge, however, when you raise out of your first lunge, you then travel forward by moving your other leg to the front and going straight down into the lunge. Repeat on both legs until you reach the other side of the room.
The Wall Sit
Ensure your legs have staying power up the hill with this fantastic resistence exercise.
The aim of the game with the wall sit is to increase your resistence and strength by holding the same position for set periods of time. Stand up straight with soft knees and legs just wider than shoulder distance apart. Lower yourself down into the squat in a slow and controlled manner and hold the position for 30 seconds. Once the 30 seconds is up (or if it becomes too uncomfortable) then raise yourself slowly and controlled into your starting position. Remember to try and evenly distribute the weight throughout your feet. Repeat times to begin with and increase the repetitions as you resitence and strength heightens.
If you find it uncomfortable try doing the exercises against a wall with a gym ball behind your back. This will offer more support for your back.
By introducing these exercises into your weekly routine, you and your legs will be powder ready in no time and ready to hit the slopes!
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