Ski fitness

So you’re heading off to the slopes this winter and want to avoid the annoying injuries, aches and pains you suffered last year.

This simple routine will strengthen your core muscles, particularly those that support the lower back and knee. Do this routine (3 sets of 10 repetitions with a 3min rest between sets) 3 times a week in the lead up to your trip and it will make you a stronger skier, help you recover quicker and let you spend more time on the piste.

1. Squat – Stand feet shoulder width apart, hands on hips, back straight, looking forward. On an in-breath bend at the knee to come almost to a sitting position. Hold, raise and repeat. Try this on one leg for more powerful exercise. Just keep one foot out in front and extend your arms to help balance. Quads / Hamstrings / Glutes

2. Step Ups – Stand facing a step or low bench. Place one foot squarely on the step and step up to bringing the other foot onto the step. Step down and repeat using the same leg for 5 reps. then change. Quads / calves

3. Chest Press – Lie on your back with your arms out to the side bent at the elbows and holding a dumbbell in line with your arms. Bend your knees for stability and, on an in-breath push up with your arms bringing the dumbbells together above your chest. Pause, lower on an out breath and repeat. Pectorials / triceps

4. Power Lunge – Holding a heavier dumbbell in both hands take a big stride forward. Keeping your back straight and head up, bend both knees bringing your front knee to a right angle and your back knee just off the ground. Focus on your balance and twist your torso towards your lead leg. Hold and return to the start position by pushing off the heel of your front foot. Quads / Glutes

5. Lateral raises – Stand with your feet hip width apart, knees soft, arms at your side and palms facing inwards. On an in-breath slowly raise the dumbbells to shoulder height, pause, lower and repeat. Deltoids

6. Back extensions – Lie on your front with your hands under your chin, elbows out to the side. Breathe in and raise your upper torso off floor taking care not to stress your neck muscles. Hold and return breathing out. Keep this movement deliberately slow and controlled. Erector Spinae

7. Sit Ups – Lie on your back, knees bent arms folded across your chest, fingers at shoulder height. Curl forwards from the tummy, keeping your head up and the neck soft. Again keep this movement slow and controlled.
Note: Do one set of basic sit-ups. On the next set do oblique curls by moving one elbow towards the opposite knee. On the third set use the other elbow. Abdominals / Obliques

8. Knee Raises – Stand with your back to a wall for stability. Raise one leg, bringing your knee as high as you can, hold then lower. Repeat with the other Leg. Glutes and Hip flexors

Do this routine, 3 sets of 10 reps with 3mins rest 3 times a week in the lead up to your trip and it will make you a much stronger skier.

Need a little help email steve@fitterme.co.uk for your demo session. Bring your family and friends, up to four people for just £30.00