Sports is always a fun and rewarding activity to adopt from a young age. We witness sportsmen and women in desirable and fit shapes. All because of the muscle work they do to get such fitness. While we talk about all these perks, skiing holds a prominent name.
Ski doubles as a decent exercise while also allowing you to release stress and enjoy the mesmerizing snow. People can’t wait to get out with their skiing gear, especially when winter is soon to come. However, just like any other sport, it’s essential to consider a few elements before beginning.
Skiing may seem to require little to no physical effort; however, the truth is contrary. You don’t just cruise through the snow; skiing requires a significant core engaging effort. Therefore, it’s essential to be physically fit to begin skiing. Otherwise, you are very likely to end up being injured, usually with a broken ankle. Besides getting hurt, you may not even enjoy skiing properly due to being exhausted too early. So, make sure that you exercise correctly before skiing. Here are seven core engaging exercises to get you ready for skiing.
1. SKI AT HOME
It may sound silly to ski at home, as it doesn’t seem to be possible in the first place. However, creative and specialized equipment has made it possible to a great extent. There couldn’t be a better exercise for skiing than skiing itself. By using this specialized equipment, you can simulate the movement of a skier, right at the comfort of your home.
Most importantly, it improves your overall fitness. It’s also possible to increase resistance to motion while using such equipment. Moreover, if you use VR goggles while skiing at home, you can almost entirely create a skiing environment. So, to prepare effectively for skiing, learn more about how to practice skiing at home so you may leave your body untreated anytime.
2. RUSSIAN TWISTS
Performing Russian twists is ideal for core build-up while also strengthening the shoulder and hip muscles. It will allow you to move with agility and change direction swiftly while skiing. To start exercising, you need to sit on the ground with your knees bent at an angle of 90 degrees. Then lean back until your upper body makes an angle of 90 degrees with the thighs. Hold dumbbells or a weight plate and start twisting your upper body towards your side, repeating the same motion for the other side. To further increase core engagement, you can take your feet off the ground.
3. LATERAL HOPS
Good stamina is necessary for skiing; otherwise, you’ll be out of breath before you can even start enjoying it. Lateral hops will make sure you build up strengths and increase your core strength and leg muscles. Place an obstacle like a sandbag on a flat surface, then jump over the block, from one side to another. Your aim should be to perform jumps as fast as possible instead of focusing on gaining height. You can transition to a squat position in between sets of jumps.
4. SKIER SQUATS
This exercise not only boosts your core strength but also increases foot coordination with the rest of your body while also improving your body balance. To perform the training, you need to start by standing with your feet aligned with your hips gap. Then lift one of your knees and fall to the side of that knee as you land in the position of a single leg squat. Begin with stretching one leg and bending the other at an angle smaller or equal to 90 degrees. Continue to repeat this process before switching to the other leg.
5. LEG RAISES
Leg raises mainly target your lower abdominal muscles and effectively increase your core strength for skiing. After all, skiing is mostly dependent on lower body muscles. To perform this exercise, lay on your back and raise both of your legs as you engage your ab muscles. Make sure to hold the legs up for a few seconds before slowly placing them back on the floor. Repeat the process in sets with breaks in between.
Lunges are famous for increasing core strength while also improving back and leg muscles. Furthermore, lunges also help to strengthen your knees that are vulnerable to injury during skiing. It’s known that 35% of all ski injuries are knee-related. So, lunges are quite useful for skiing. Start by standing straight with your feet shoulder-width apart, then move one of your legs forward as you bend your knee to an angle of 90 degrees. Keep your other foot at its starting position as you move forward. Switch between legs and repeat the process several times.
This exercise targets your lower abdominal muscles boosting core engagement. These muscles need to be strong enough to ski appropriately. Core abdominal muscles are one of the most used ones while skiing. Similar to leg raises, you need to start by laying on your back. However, try to bend your knees, keeping the angle greater than 90 degrees. Then you can begin to push yourself upwards towards your knees by only using your abdominal muscles. Your hands should be either behind your head or on your chest. Ensure you don’t lift your feet off the ground and place something heavy on them to ensure ground contact.
Skiing is a significant part of winter sports, providing us with a fun activity and fitness. Don’t let your body’s weakness stand in the way of enjoyment, and make sure to strengthen it by preparing effectively in advance. The exercises mentioned above will certainly help you boost core strength while also developing muscles essential for skiing. More importantly, you will also see a noticeable increase in your overall health.