STRONG LEGS FOR SKI BUNNIES

STRONG LEGS FOR SKI BUNNIES

The winter holiday season is getting closer and we should get ready to dash down those slopes. Even if you are quite fit you will want to increase your endurance training and add some leg exercises to your fitness routine. Skiing or snowboarding for several days can be ultra challenging on your body. That’s why I chose four exercises to improve your strength and balance so you are all set for the first run this year.

LUNGE

Doris Hofer

The lunge is a very effective exercise to strengthen your thighs and buttocks. Keep your knees aligned, left knee over your foot, right knee pointing to the floor. Your weight is in the center. Your shoulders are pulled back and relaxed, your core engaged. Chin is up, you are looking straight at all the time. Now lower your hips until your left knee is bent at a 90-degree angle. Breathe out when pushing yourself up again.

3 Sets 12 Repetitions

LATERAL JUMPS

Doris Hofer 2

Lateral jumps will improve your agility because you have to coordinate and hold your balance while strengthening the outside of your thighs. With your feet together, jump over to the side and then immediately jump back. Make your jumps quick and light and properly sit down while landing, similar to the squat exercise.

3 Sets 10 Repetitions each side

WALL SQUAT

wallsquat

All you need is a wall. Don’t do it against your library like me here in the picture okay. Stand with your back leaning against the wall and your feet slightly in front of you. Slide down the wall until your knees are bent to 90 degrees. Push your back and butt against the wall as hard as you can. Hold this position for 15-30 seconds and try to breathe normally. Relax, rest and repeat for two to four sets.

CRANE

Doris Hofer

This exercise is challenging because it is harder to hold your balance as it actually looks like. I love it though because it works the front and back of your legs as well as your gluteus and core. Hold out your arms for balance support and then slowly lift your left leg. Your back is straight, the right knee should remain slightly bended to prevent too much pressure on it. Hold this position for the count of 5. Try to keep your eyes focus on a still object, that will help you. If you still have trouble to hold your balance, grip a wall or bar for support.

6 Repetitions 5 Seconds