Sports
Move It Mountain View: The Ski Ready Workout
If you are looking forward to skiing or snowboarding in the next few months, here are a few exercises to get your body ready.
If you have plans to hit the slopes this season, it's probably a good idea to strengthen some of the muscles you'll be working during your adventures in the snow.
The following exercises will engage your inner thighs, quadriceps, hamstrings, gluteals and abdominals to give you strength and stability while you ski or snowborad.
This sports specific workout will increase your balance and lower body strength. Preparing the muscles this way will also decrease muscle soreness and fatigue after an exhilarating day of fun in the snow.
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Ski Boot Sit: Stand with your arms straight out in front of you and elevate your heels by just an inch or two (I rest my heels on my hand weights). Place a thick rolled up towel between your legs, just above the knees. Squat down about halfway as you squeeze the towel by contracting the muscles in your inner thighs. Release the towel slightly as you raise back up to your starting position. Repeat this half squat 12-16 times.
Side Jumps: Bend slightly at the knees and jump laterally to one side with both feet. Then jump back to just a few inches in front of your starting spot. Jump laterally and slightly forward again. You will be making a zig-zag line as you jump. Go forward and back with your jumping for anywhere from 30 seconds to one minute.
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Thread the Needle: Lay on your right side and stack the hips, knees and ankles on top of one another. Place your right palm on the floor, just below your shoulder and lift your hips off the floor. Extend the left arm up, reaching the fingertips toward the ceiling. Twist your body toward the floor as you guide the left hand to reach through the open space between your body and the floor. Return to your starting position and continue for 8-12 repetitions. Be sure to repeat the exercise on the other side.
Stability Ball Squeeze: Lay on your back and place a stability ball between your ankles. Press your lower back into the floor as you lift your feet toward the ceiling. Hold this position while squeezing the ball between your ankles as hard as you can and releasing slightly. Contract and release the muscles in the inner thigh rapidly for anywhere from 30 seconds to one minute.
Perform these moves three-four times per week during ski season. Be sure to add some cardio exercises to this routine, such as those from our That way, you'll have the energy and stamina to go up and down the mountain all day!
