No doubt that skiing is a fun activity, but it can make your body muscles stiff and hard, as you need a lot of strength for this, especially if you are a beginner or doing it after a long period of time. Well, exercise really helps you minimize these post-skiing aches and stiffness. So next time you plan to go skiing, better to do some exercise for 3-4 weeks to strengthen your ski muscles i.e. calves, quadriceps, core, and glutes. It not only helps in less muscle stiffness after skiing, but also helps to improve your performance, better strength on hills, and you are less likely to get injured. So, what you are waiting for? Let’s get started with some common exercises to prepare your body for skiing session, which are as follows:

Cycling is one of the basic exercises to make your leg muscles stronger, increase your stamina, maintain balance, and manage weight. It’s the best workout to strengthen your hamstrings, glutes, and quads, which are much used while skiing. Cycling keeps your leg muscles better prepare for skiing, so start your workout with this basic exercise. Keep your leg muscles stronger by doing cycling at least 2-3 times a week for a month. For better coordination and strength, you can also try mountain biking, depending upon your ability.

Lunges are a great body-weight workout, which opens up your hip muscles and strengthens your legs by working on quads, hamstrings, glutes, calves, and back muscles. As a beginner, better to try the simple form of it with your own body weight. Then you can further do it with variations for more strength in your legs i.e. by holding dumbbells in your hands or doing other variations like side lunges, walking lunges, jumping lunges, a combination of lunges, and squats, etc. So, it’s good to practice lunges to get better performance and stability while skiing.

Squats work wonders on your quads i.e. on your thigh muscles, which is mainly involved while skiing. It’s not an easy exercise but works great to strengthen your lower body muscles. You can further try it with some variations like jump squats, sumo squats, walk squat, squats by holding weight, etc. The more challenging exercises you practice, the more you strengthen your muscles but always go slowly i.e. from easy-to-medium and medium-to-difficult. In general, there are too many exercises, but all you need is dedication. If you do practice squats on a regular basis for few weeks to few months, it can get easier for you to slide down those snowy hills.

Core strength is much needed to maintain balance, and to take turns on the hills, so do practice Russian twists to strengthen your core muscles. It looks quite a simple exercise but needs too much strength to perform it. Again, start it with a simple Russian twist and further make it more challenging for you i.e. try it with a weight, try cross-leg twists, and decline twists. Just train your core muscles to get better performance on the snowy hills. Do 10-12 reps in a single set and try 3-4 sets. Stronger and strengthen muscles simply mean better performance and more fun on hills.

Plank is an amazing core strength exercise, which also helps to improve coordination, flexibility, and your focus. While skiing on snowy hills, it gets easier for you to make turns by moving your full body together with good core strength. Do add this to your daily workout session and prepare your whole body for skiing. Better to start with just 3 sets of 30 seconds, then go till 3 sets of 60 seconds, can also try side-plank and other variations. Keep yourself fit and stronger, so that you can perform well.

Truck rotation is a wonderful stretching to increase the flexibility of your hips and lower back. It’s also good to add it in your pre-skiing workout session and you can also perform this stretching just before your ski session as a warm-up. This stretching is good to improve the movement and reduce the chance of getting injured. While doing truck rotation, better to hold the position on both sides for 40-50 seconds. Just make your muscles more flexible to minimize the chance of getting injured due to jerks or sudden falling.

How can we forget the single-leg deadlift, when there comes the matter of stability and balance. A Single-leg deadlift simply works great to improve balance by strengthening your hamstring, core, glutes, and ankle. Just make this exercise a part of your workout routine to get better stability on hills. It gets easier for you to maintain balance on hills if you had practiced this exercise for a while. Do start with simple and then go for other variations.

Your calves (especially your soleus muscles) play a major role to keep you in the little bending position while sliding down the hills. So calf stretches are also a must, to strengthen your calves. For that, you can perform calf raises while standing, towel stretch, machine calf raises, etc. Just don’t forget to train your calves, when you are training your glutes, hamstrings, and quads for skiing.

Skater jump exercise is good to train your body for skiing, by strengthening your glutes and leg muscles. The jump shifts your body weight from one side of the leg to another, just like we do skating. Before directly bind your skis on your boot, it’s good to practice skater jumps at home. So, increase the strength of your legs and tone your calf muscles with this interesting exercise and get ready for skiing.

Apart from these exercises, it’s also good to do running and cardio, to increase your overall stamina. Simply, do some exercise and stretches to increase the muscle’s strength and flexibility. The more you step in with strengthened muscles, the more you are likely to perform better. So better to go with some preparation, so that you can have more fun on these snowy hills and can have an amazing experience.


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