Ski Trip Prep
Originally Written on Jan 4th 2016
I'm out west skiing at Steamboat Springs, Colorado and it's beautiful here. There's snow but its sunny and warm. I love it! There probably could be more snow on some trails but I'm not jinxing it.
As I was going down the slopes today, I was paying attention to all the muscles that were working and burning. I'm spending pretty much all day skiing so besides a little yoga before and after the day, skiing is my workout. It was nice to tune in to my body and see what I was feeling-- see where I felt weaknesses or strengths.
Skiing is definitely a full body exercise. (I'll probably be able to attest to this more tomorrow morning when I wake up... The first time in over a year that I've been skiing. DOMS. yikes.). But a lot of the technique of turns and fighting through powder (hopefully) is due to those powerful muscles in your legs.
Leading up to a ski trip here are my top 4 exercises for you to work the muscles that are working while you are on the slopes. I don't recommend that this is all you do. This is simply a starting point to start strengthening before heading out onto the slopes.
4 Exercises to Prepare for Your Ski Trip
Planks: planks are great to prepare for any workout, sport, total body activity. Start with shorter holds, more repetitions and build your way up (Ex start with 10-second holds 10 times and work up to 30-second holds 3 times)
Clams: oh clams, you love them or you hate them. I LOVE them and work them into my routine 1-2 times a week. Skiing is a lot of work through your hips and clams get into your outer hip muscles. Start with 3 sets of 10 with a medium resistance band around your lower thighs (right above your knees) and increase your repetitions before moving on to greater resistance.
Staring positions: Hips stacked on top of each other, knees stacked on top of each other, head supported. I like to put my top hand on my low back so I don't roll back and open my top hip up.
End position: Lift your top knee away from your bottom knee, keep your feet together and your hips stacked.
Glute Bridges: Working on those glute babies, so you can sit back on your heels and cruise down the slopes. Laying on your back, Place your feet close enough to your bum so your fingertips brush your heels, heels hips-width distance apart. Place a resistance band around your lower thighs just above your knees. Press out on the band and press through your heels to lift your bum up as high as you can. Repeat 3 sets of 10
Squats: If you know me, you know Iooooove me some squats so of course, I included this in my little ski trip prep. Start with your fit hips-width distance apart. Sit your back with your weight on your heels and lower yourself down to a 90-degree angle aka thighs parallel to the ground otherwise, it doesn't count. Start with bodyweight squats 3 sets of 10 repetitions.
Bodyweight squats or weighted squats as long as you’re squatting I'm happy.
Hopefully working on these four moves will help you prepare for your next ski trip. Give it a try and let me know what you think! What are some of your favorite exercises to prep for a ski trip? What muscles do you feel working on the slopes?
Namaste!
