Thursday 23 September 2021

Get in shape in time for winter

Forget the summer bod, it’s time to start prepping your body for when you hit the slopes in a matter of months.

Getting ready to hit the slopes before the lifts open can help you perform your best and avoid injury, from first tracks to après-ski! 

Even better? You don’t even need to join a gym as you can do all of these exercises in the comfort of your own home. Keep scrolling for our six favourite exercises to help build up your strength and stamina on the slopes, sadly we can’t help with your après-ski stamina!! 


Your quads are the hardest working muscles when you are skiing. Squats are one of the best, not to mention they are the easiest way of building strength in your legs.

  • Stand with your legs shoulder-width apart.
  • Push your hips back.
  • Bend your knees until your thighs are parallel to the floor.
  • If your knees are in front of your toes, you are doing it wrong – push those hips back a little more to remedy this.
  • Stand back up and repeat.

Top tip: If you want to make this a little harder, do the exact same motion but with a weight in each hand, or you can add a jump in between each squat.

Glute Bridges

A great exercise for building up those glute muscles and your posterior chain which will help support your lower back.

  • Lie on your back.
  • Bend your knees and place your feet flat on the floor.
  • Raise your bottom up so you make a straight line from your knees to your shoulders. Hold for 3 seconds.
  • Release and place your bottom back on the floor and repeat.

Russian Twists

Russian twists are great for building up that core strength, to help you make those turns on the mountain with ease.

  • Sit on the ground and lean up slightly with your knees and hips bent at a 90-degree angle. 
  • Grab a dumbbell or weight plate and hold it with bent arms away from your chest. 
  • With your feet off the floor, engage your core and rotate your upper body as far as you can to the right, touching the weight to the ground. 
  • Return to the center and then twist to the other side. 

Top tip: If you are just starting out or have lower back problems, you can keep your feet flat on the floor to help support the movement.


Lunges are great not only for strength but for balance too, which you will require in abundance up the mountain. 

  • Start with your feet together.
  • Step one leg forward and bend down so the front leg forms a right angle. Your back knee should be almost touching the floor.
  • Return to standing, swap legs and repeat.

Press Ups

Although pushups are a rudimentary exercise, they’re great for helping you get ready for ski season because they not only help you strengthen your arms and shoulders, but they’ll also help you tighten and tone your core and legs at the same time. 

  • Start kneeling on an exercise mat or the floor and bring your feet together behind you.
  • Position yourself in a high plank, hands shoulder-width apart, and with your fingers facing forward.
  • Slowly lower your body toward the floor. Maintain a rigid torso and keep your head aligned with your spine.
  • Continue to lower yourself until your chest or chin touch the ground. Press upward with your arms.

The Plank

A strong core is the foundation of a fit, strong body. You use your core muscles around your lower back and abs a lot more than you would think when skiing, especially when you are turning or taking on more technical terrain.

  • Lie flat on the floor.
  • Rest your elbows on the floor, push up your hips and rest only on your elbows and toes.
  • Hold the position
  • Repeat the exercise on either side. Lift yourself onto one elbow and the side of your foot to work your oblique muscles.

Start with 30 seconds on each exercise, and rest for 1 minute after completing each exercise once. Repeat 4 times, and aim to build up over time.

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