Be ready to hit the slopes with this strengthening sequence.
I was never a scout, but I believe in being prepared. With the ski season coming up between June and October, now is the perfect time to start your skiing training. Combine these five ski-focused strength exercises with a good dose of cardio, and in a month or so you'll be ready to carve up the slopes.
Why? The lateral movement and unstable surface takes the body through a similar experience to skiing.
How? Place a Bosu on the ground, dome-side up. Stand with the Bosu on your right hand side. Place your right foot on top of the Bosu. Skip laterally across the Bosu so that your left foot replaces your right foot on top and your right foot lands on the left side of the Bosu. As you land, sink into a half-squat. Then skip the other way. Keep your torso tall and make sure your foot lands directly on top of the Bosu each time.
Sets and reps: 3 sets of 30 to 50
Why? Lunges strengthen your quads, glutes, hamstrings and core, all muscles integral to skiing.
How? Stand with your feet shoulder-width apart. Take a long stride forward, keeping the same width between your feet. Once your front foot touches down, drop the back knee towards the ground and raise your back heel off the ground. At the bottom, push back and away until you are standing upright. Repeat without stopping at the top of the movement. Do all the reps on one leg and then switch.
Sets and reps: 3 sets of 10 to 20 each leg
Why? This strengthens your arms, upper back and shoulders. It also has a core and lower back focus.
How? Hold a dumbbell in your right hand and bend forward at the hips until your torso is almost horizontal. Keep your back straight by keeping your gaze forward and sticking your buttocks out. Hold the dumbbell at full length and then lift it up until it is just outside your right shoulder. As you row up, slightly rotate your torso to the right to increase your range of motion. Do all the reps on the right before switching.
Sets and reps: 3 sets of 10 to 20 each arm
Why? Skiing involves plenty of isometric (holding a position) squatting.
How? Squat down, either against a wall or freestanding, until your backside reaches knee level and your thighs are horizontal. Pause at this point. Ensure that your torso is tall, your heels are grounded and your gaze is fixed on something directly in front of you. Hold this position, staying as still as possible throughout.
Sets and reps: 3 sets of 30- to 120-second holds
Why? The twisting nature of skiing requires a lot from your core muscles.
How? Assume a push-up position with your feet wide apart. Brace your core and hold your body straight. Raise your right arm and left leg off the ground. Touch your hand to your knee. As you do this, try to avoid your torso twisting and turning. The more still your torso remains, the more stable your core. Alternate arms and legs.
Sets and reps: 3 sets of 10 to 20
Lauren Funnell, 21, lives in Sydney and loves running and Bikram yoga. She works out for her health and fitness and to clear her mind.
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