Skiing is an exhilarating sport, whether it be winter or spring, that also requires good balance, skill, and technique. For women who love to ski, they know they need to keep in shape and prepare for long days on the slope. As someone who used to ski quite a bit, who teaches fitness to kids and is sports oriented, I have found three great exercises for women who like to ski or participate in winter sports.
One tip: Make sure to stretch before and after you ski, and before and after you exercise. Try these stretches for women from the Women’s Heart Foundation.
Leg Exercise
Having good leg strength is important for skiing since your legs are the primary instruments when it comes to skiing, whether it be downhill or cross-country. With this simple exercise below, you can do it at a gym, outside or at home.
Walk around the track or your house taking very large, steps, as large as you can take. Your torso should be straight up, and when you take these large steps, and it will be as if you are sitting/squatting down in stride since you are getting so low, but before you would sit/squat, you take the next step with your other leg. This is a great exercise for your thighs and calves. Try this for five-ten minutes the first time, and as you get strength, you will be able to go longer.
Cardio Exercise
Ski days can be long, especially if you choose intricate trails, slopes and courses. Endurance is something you will need, so make sure to keep up with your cardio. Taking an aerobics class is always great, but using a machine like a treadmill, stair climber or elliptical is a great way to improve your endurance, shed a pound or two and keep your body in shape. These machines also keep track of calories, distance, heart rate and so much more that can beneficial to your training. Fifteen minutes a day is plenty, or 30 minutes 3 times a week.
Abs Exercise
Believe it or not, your tummy needs a work out too before you ski. Having a strong core will help with your balance and skill. Abs you can also do at a gym or at home. Buy an exercise ball, the price can be as low as $5, and use it for your abs work-out.
Lay flat on the floor on your back and hold the ball above your head. Lift the ball above your head and at the same time, lift your legs and knees towards the ball so they meet in the middle (knees touching the ball), above your waist. Go back to the flat position, and repeat this sit-up as many times as you can.
A bonus exercise is to place the ball on the floor, and carefully sit on the ball, your feet planted on the floor, your torso straight up. Carefully lean back, your hands behind your head, while you’re still sitting on the ball and then come back up, doing a sit-up on the ball. Repeat as many times as you can.
With any exercise or training, check with a physician first, keep water nearby, and having a friend or family member in the room or same location is always a plus.