Hey there, ski enthusiasts! Winter is just around the corner, and that means it’s time to start thinking about hitting the slopes. Whether you’re a seasoned skier or a novice, getting your legs and body ready for ski season is essential to ensure you have a safe and enjoyable time on the mountain. Join our brind’O gym trainer Camille as we guide you through a series of exercises and stretches that will have you skiing like a pro in no time.

EXERCISE #1 – SKI POLE SQUATS

Skiing requires strong legs, and there’s no better way to strengthen them than with squats. Adding a pole above the head also allows you to work on mobility.

  1. Hold a ski pole with both hands. Stand with your feet shoulder-width apart, holding the stick above your head. You can elevate your heels with a wooden board for better range of motion.
  2. Do a squat. Pretend you are sitting in a chair while keeping your chest up, back straight, and abs engaged. Your knees should be in line with your toes.
  3. Return to starting position. Push through your heels and return to the starting position. Repeat. Do 3 sets of 12 repetitions.

EXERCISE #2 – LUNGE WITH TRUNK ROTATION

To strengthen the legs effectively, the front lunge is ideal, because it allows you to work one side at a time.

  1. Take a ski pole and hold it on your shoulders. Take a step forward and bend your knees 90 degrees. The knee of the front leg should not extend past your toes.
  2. Once in a lunge, turn your trunk towards your front leg. Keep your chest lifted, back straight, and abs engaged. Then return to the neutral position.
  3. Return to the starting position by pushing yourself back with your front leg. Repeat with the opposite side. Do 3 sets of 20 repetitions.

EXERCISE #3 – THE ARABESQUE

Work on your stability and your posterior chain with the arabesque. This exercise is ideal for strengthening the stabilizers of the ankles, knees and hips.

  1. With your feet under your hips, hold a ski pole in both hands. Keeping your back straight and your abs engaged, do an arabesque by bringing one leg horizontal. The knee of the supporting leg should be slightly bent.
  2. Return to the starting position, then repeat with the same side. Do 3 sets of 10 repetitions per side.

EXERCISE #4 – SIDE LUNGE

Prepare your turns with the side lunge.

  1. Start in a standing position with your feet hip-width apart and your ski poles under your arms. Step to the side and bend your knee to put your weight on the supporting leg. The knee should be in line with the toes. Keep your back straight and your abs engaged.
  2. Return to the starting position by pushing yourself back with the supporting leg. Repeat on the other side. Do 3 sets of 10 repetitions per side.

EXERCISE #5 – JUMPS

Prepare your joints with varied jumps; whether forward, sideways or with a 180 degree rotation, jumps are essential to your physical preparation. Here are some key points to remember:

  1. Begin the jump by bending your knees;
  2. Make as little noise as possible;
  3. Promote fluid movements;
  4. Keep your abs engaged.

EXERCISE #6 – THE ABDOMINAL PLANK

Skiing puts a lot of strain on the abdominal muscles. The plank remains the best exercise for simultaneously strengthening the deep abdominals, glutes, upper and lower back. Strong abs provide stability and balance, improved strength, reduced lower back pain and increased basal metabolism.

  1. Position yourself on the ground, resting on your forearms and the tips of your feet. Raise your hips to align your thighs with your core.
  2. Contract your abs and glutes. Keep your lower back flat and be careful not to lift your shoulder blades away from your rib cage.
  3. Breathe calmly. Pull your stomach in as you exhale and look toward the floor. Hold the position for as long as possible and repeat 2 more times.
  4. Try different plank variations; whether they are on the sides, on the hands or in movement, as here below.

Getting your legs and body ready for ski season is not only essential for your performance but also for your safety on the mountain. These ski pole exercises and stretches will help you build strength, stability, and flexibility, ensuring that you have a fantastic time on the slopes this winter. So, gear up, hit the gym, and get ready to conquer Mont Tremblant with confidence!

 

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See you on the mountain!