Get Your Ski Legs On

by Mary Roma on Feb 12, 2015 8:30:00 AM

Most people who like to ski, but don’t live by a mountain, get to ski a few times a year.  Listen to me, if you are like most people, you probably don’t prepare your body properly for the days straight of grueling pressure it’s about to endure.

So in preparation to our annual ski trip for my son Stephen’s birthday, we spoke to WoW Trainers to find out the top 3 exercises to work in to your routine to prep for a ski trip.

My daughter in law Heidi will demonstrate some of these for you and then you can see her great ski legs in action. (She is no ski bunny but she certainly has matching gloves and hat.)



Skiing and snowboarding are both “leg sports,” so strengthening the quads is very important; Step-ups not only strengthen your quads and glutes, but also improve range of motion.  

How to: Stand facing a box, step or chair and place your right foot on the flat surface. Step your left leg up to meet your right, by pushing into your right foot and using the muscles in the right leg to propel you (rather pushing off your left foot). Step down with your left leg, then your right. Complete three sets of 10 to 12 reps and then switch legs.


Planks and Side Dips  

The Core plays a huge roll in downhill sports.  

How to: Balancing on your forearms in a push-up position, use the strength of your abdominals and glutes to keep your hips raised to shoulder height, taking extra care not to sag in the midsection. For the side plank dip your hips to the right side then back to neutral then to the left side. Complete three sets (one regular plank hold and ten on each side) of 30 to 60 second holds.

Toy Soldiers

Having flexible hamstrings is important for skiing and snowboarding, as Jose said. While something as simple as a seated forward bend can stretch your hamstrings, active and dynamic stretches like the toy soldier are most effective.

How to: To start, stand up straight with your left arm out to your side at shoulder height. Without bending your knee, kick your right leg while extending your left arm out in front of you to touch your toe. Repeat with the left leg and right arm. Complete three sets of 10 to 12 reps on each side, alternating legs, moving forward with a step in between each kick.

And last but not least, bring on the hot chocolate and enjoy yourself!


Topics: Mary's Blog