SKIING: Whether you're new to the piste or a seasoned professional, this six-part series will greatly improve your skiing ability. If followed correctly, it will strengthen and tone the primary muscle groups used during skiing. The exercises will help increase flexibility, which will help prevent injury. It will increase stability and improve posture by exercising the core muscle groups of the abdominals, back, thighs and buttocks.
For maximum benefit you should begin this programme six weeks before you go on your skiing holiday and combine it with an aerobic activity such as walking, running or aerobics. the fitter you re, the longer you can stay on the slopes.
Ensure you drink plenty of waters while you exercise and seek medical advice before you begin.
PART 1: SQUATS
Squats are great for strengthening and toning the leg muscles and the muscles of the buttocks, in particular the hips, the quadriceps at the front of the leg and the gluteus maximus in the buttocks. These squats are performed against a wall.
Warm up gently before beginning exercise.
Walk or cycle on an exercise bike for 10 to 15 minutes to warm the muscles and increase the heart rate.
Technique
Stand with feet shoulder-width apart, feet facing forward and back supported against the wall. Hold stomach muscles in tightly and ensure lower back is pressed against the wall. Hold arms out straight in front of your body. Bend knees and slide down the wall: when you're in the squatting position, your knees should be aligned over your toes. Hold the squat for 30 seconds then gently push your body back to the starting position. Breathe in when you squat down and out when you come back up. Do three sets of eight repetitions.
Stretch
To stretch the leg and buttocks, bend your knee up in front of your body.
Holding the instep, bring the leg behind until your heel is touching your buttocks.
Keep both knees level and slightly tilt your pelvis forward, hold your buttocks in tightly.
Gently hold the stretch for 30 to 40 seconds, avoid bouncing or pulling your leg.
To come out of the stretch, point the knee towards the ceiling and straighten the leg.
Cool down after exercise by walking or cycling on an exercise bicycle for 15 minutes to bring the heart rate back to normal.
Next week: Calf Raises