A Great Exercise for Skiers

Skiing is a great form of exercise, but whether you are a professional skier or just enjoy skiing for fun it’s a good idea to get fit before the ski season starts. Exercises that strengthen and stretch your muscles and improve your balance are great. Skiers tend to use most of their lower body muscles, abdominals and some upper body muscles whilst skiing. Your skiing will benefit from strengthening these muscles before you hit the snow. There are many Pilates exercises that are great to get you ski fit. I have chosen just one of the many which I feel is particularly good for you. This exercise targets the core, gluteal muscles, thighs and hamstrings. This exercise is simple, effective and easy to do anywhere. You just need a little floor space and maybe a mat.

Exercise

Shoulder Bridge

Starting position – Lie on your back on the floor, knees bent and feet together. Spine is in Neutral which means your pelvis should be fairly flat and you should have a small gap behind your lower back. Arms are long resting by your sides.

Take a breath in to prepare, as you breathe out press the weight into your feet and lift your bottom up. Breathe in and hold, as you breathe out slowly lift one leg so both thighs are level, hold it there for a moment, breathe in as you lower the leg down, breathe out and pick up the other leg and hold, breathe in to place the leg down, breathe out as you place your bottom down.

Start with 2 reps and then build it up to 8/10 reps.

Top Tip – Squeeze both sides of your bottom evenly as you lift up. Don’t lift too high. You don’t want your back to arch or to lift through your ribs. Check that your pelvis is level as you lift the leg and you maintain that throughout the exercise. If you start to cramp into your hamstrings try squeezing your bottom harder!