A strong core is key for any ski racer. Ski racing requires top-notch physical fitness, and these five core exercises can be done anywhere. Adding them to your daily routine will improve your stability, balance, and ability to handle the forces that come with skiing. With a stronger core, you’ll find it easier to follow your coach’s tipswhether its keeping your hips forward, staying level over the outside ski, or squaring your upper body down the hill.
When doing these exercises, aim to feel the burn! Core workouts might seem simple, but even small mistakes in form can make them less effective. Focus on doing each move correctly to build real strength and improve your skiing performance.
1. Plank Reach
The plank is a basic but powerful core exercise that works your whole body. To make it tougher, try adding a reach. This variation helps improve your stability by challenging your balance, which is super important for controlling your hips in ski racing.
How to Do It:
- Start in a plank position.
- Reach one hand straight forward, fully extending your arm, and hold for a second.
- Alternate arms, aiming to lift each one to shoulder height.
- Keep your back flat the entire time.
Do 24 sets of 810 reaches on each side.
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2. Hollow Hold
please rewrite this paragraph in more conversational tone and use simple English also fix the grammatical mistakes and make it more redable and enjoyable “The hollow hold targets your core from a different angle, engaging deep core muscles and hips.
How to Do It:
- Lie on your back with arms overhead.
- Engage your core to lift your legs and mid-upper back off the ground.
- Pull your belly button toward your spine.
- Maintain this position, keeping your body in a slight curve.
- Hold for 20 seconds for 4-6 sets. “
3. Elevated Glute Bridge
The elevated glute bridge targets your lower back, hamstrings, and glutes, helping to strengthen the muscles in the back of your body. This is key for keeping your hips forward and avoiding the dreaded “back seat” position while skiing.
How to Do It:
- Lie on your back with your heels resting on a chair, bench, or coffee table.
- Engage your core and squeeze your glutes to lift your hips up, creating a straight line from your chest to your heels.
- For an extra challenge, alternate lifting each leg while keeping your balance.
Hold for 60 seconds and aim for 2-4 sets.
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4. Copenhagen Plank
The Copenhagen plank is great for strengthening your obliques and hip adductors, which are key for rotational stability when skiing.
How to Do It:
- Start in a side plank position with your upper foot on a bench or chair, and your lower foot floating freely.
- Adjust your arm position to make your body horizontaleither with your hand on the floor and foot on a tall bench, or arm on the floor with foot on a lower bench.
- Lift your hips so your body forms a straight line from your foot to your shoulders.
- Engage your obliques, inner thighs, and glutes to keep your hips square and level.
- You can adjust the difficulty by moving the bench closer, resting your lower leg, or further, resting your foot.
Hold for 45-60 seconds and aim for 2-4 sets.
Also Read: What is the Best Warm-Up Routine Before Skiing?
5. Russian Twist
The Russian twist helps build rotational strength, which is key for keeping your upper body squared down the hill. Many people rush through this exercise and add too much extra movement. Slow it down and focus on doing it right for the best results!
How to Do It:
- Sit on the floor with your feet slightly off the ground, so your heels just touch the floor.
- Lean back until your torso and thighs form a right angle.
- Hold your arms in front of you and keep your gaze focused between your hands.
- Slowly rotate your torso from side to side. If your hips or knees start shifting with the movement, you’re going too far.
- Keep your torso strong and avoid letting your back curve forward.
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Do the twists for 60 seconds, and aim for 2-4 sets. To make it harder, add weight or raise your feet higher off the ground.
Incorporate these core exercises into your routine to build a stronger core that will improve your skiing and racing performance. For even better results, start building a mid-season conditioning plan now and include these exercisesyoull be glad you did come February!