Getting in shape for the winter season is just around the corner. Before the snow starts to fall, it’s important that you begin training. One of the most important factors people should consider when it comes to training is the benefits of off-mountain activities. For many athletes, developing strong core muscles is key to improving their performance on the mountain. This article will talk about the best do-it-yourself exercises that can help you prepare yourself for ski season.
Goblet Squat
The goblet squat is a great movement for improving lower body mobility. It can be performed with various resistance, such as a dumbbell or a kettlebell. To perform this exercise correctly, ensure your knees are properly aligned. This move also helps build strength in the glutes, quads, and hamstrings.
To start:
- Stand with your feet wider than your hips and toes pointed outward.
- Hold a weight while keeping your elbows bent with your hands resting on your chest.
- Keeping your weight in your heels, lower down into a squat.
Ideally, you should get close enough that your elbows should graze your inner knees. Try for ten reps, 20 if you can.
Egg Beater
If you’ve watched a swimming competition, you’ve likely seen some of this movement. While our knees are designed to move back and forth, they can also move in different ways, improving joint mobility and general health. The egg beater works the entire joint by forcing synovial fluid through the joint.
To begin, lie on your back with your knees bent at 90 degrees and your hips parallel with the floor. Start to circle your right foot while keeping your left foot in a clockwise manner. Try to do this move for 30 to 60 seconds before switching to the other foot.
Skiers
This move is ideal for skiers as it allows them to improve their side-to-side stability while performing various lateral movements. Most of us know that our knees move back and forth thousands of times during a run. By improving their stability, skiers can expect to throw more moguls.
While keeping your feet together, squat down with your knees bent at 90 degrees and your hips parallel with the floor. Twist your hips to one side, then return to the starting position before twisting to the other side. Try to complete at least five reps.
Squat Hold
The squat hold is also a great way to improve the strength and endurance of your thighs and hips. While you can do a wall sit here to tone these areas, performing this exercise without a wall is great.
With your feet wider than hip-width, bend your knees and extend your arms to the front. Lower into a squat without tipping over, as long as you can. Each time you perform this exercise, try to go longer and deeper. If you’re having a hard time keeping your balance, try holding a chair or counter.
There are a number of things that you can do when starting to prepare for the skiing season. A goblet squat can help you improve your lower body mobility. The Egg Beater can help you improve your joint mobility. The skiers can help you improve your stability. The squat hold can enhance the strength of your thighs and hips.