With Ski season coming up, I thought I’d share a few exercises that I like to do with my son Harry to get us ready for the slopes.

Skiing…its all about squats – your Quads (thighs) are the hardest working muscle group, followed by your glutes (buttock).

And these exercises need NO equipment… just a chair & a mat

Before you go – strengthen your thighs & improve cardiovascular endurance:

Strength:

Squats:

Squat down towards a chair placed behind you (this helps to maintain form) aim to just brush the chair, not sit down.

Variations:

Squat jumps, squat holds (hover above a chair) or squat hold & pulse up and down.

Glute bridges:

Start with double then progress to single leg

Lunges

Plank and side plank

How many?

10-15 reps, 3 sets. Or try as many as you can in 30 seconds (increasing to 45 secs), with a 15 second break between exercises.

Cardio:

Stepper, cycling, running will all help to improve your stamina.

Whilst your there – Warm up & Stretch

A gentle warm-up with dynamic stretches helps to get the blood pumping in your muscles & synovial fluid flowing around the joints – Just like warming the car engine on a cold day! 

Warm up:

Star jumps/ jogging on the spot (2-3mins), hip rotations, leg swings.

Apres ski:

Stretch out the quads, hamstrings and glutes, plus foam rolling.

15-20 seconds holds, 2-3 times.

If you would like any further advice before or after your ski trip or would like these exercises emailed to you, then please contact me at stuart@bodyfixclinic.co.uk