10 simple exercises to get ready for winter sports
Skiing, snowboarding, ski touring: winter sports work muscles you don't necessarily use the rest of the year. A few weeks of preparation are enough to start the season more comfortably and with fewer aches.
Working the lower body
The thighs and glutes are the first to be put to work in skiing and snowboarding, especially to hold the flexed position typical of these sports.
- Squats: 3 sets of 15 reps, to strengthen quads and glutes
- Forward lunges: 3 sets of 10 reps per leg, to work on balance as well as strength
- Wall sit: hold the position for 30 to 45 seconds, to get your legs used to prolonged static effort
Strengthening your core
A strong core helps you keep your balance and absorb uneven terrain, whether on the slopes or in powder.
- Classic plank: 3 times 30 to 45 seconds
- Side plank: 3 times 20 to 30 seconds on each side
- Mountain climbers: 3 sets of 20 reps, to combine core work and cardio
Working on balance and mobility
Balance is often what makes the difference during your first days on skis or a snowboard. Simple exercises, on one leg or on an unstable surface, help you progress quickly.
- Single-leg balance: 30 seconds per leg, eyes open then closed to progress
- Ankle mobility: rotations and flexions, to prepare the joints that take a lot of strain when skiing
- Light jump squats: to get your legs used to small landings
Don't forget cardio
Good endurance lets you ski several days in a row without wearing yourself out on the first run. Brisk walking, cycling or skipping, done regularly in the weeks before you leave, make a real difference on the slopes.
A simple routine to stick to
Two to three sessions of 20 to 30 minutes a week, combining these exercises, are generally enough to arrive on the slopes in better shape. No need for special equipment or a gym: a mat and a little consistency are all it takes to prepare your body for winter sports.
