Ski Legs
- composureactive
- Jan 26, 2015
- 3 min read
Training for your skiing holiday can start at home or in the park. Try these ten exercises when you get a spare ten minutes. You can even try some of them while you wait for dinner to cook, while you clean your teeth or even while you're on the phone. Each exercise is designed to be suitable for in your lounge, garden or the local park. No need for equipment or the expense of a gym.
1:
One Leg Squat
REPs: 12 SETs: 2/3
Starting on your right leg, making sure your core is tight, bend your knee and straighten your leg twelve times. Repeat this on your left leg. Complete three sets.
.............
Note: You can increase the difficulty of this exercise by holding a hand weight in the hand of your working leg.
2:
Wall Lean
REPs: 1/2 min. SETs: 2/3
Find a wall (or a tree) clear of shelves or pictures. Start with your back straight against the wall and then slide yourself down so that your legs are at right angle to the wall. Hold this position for one minute or as long as your phone call lasts!
.............
Note: If you have access to dumbbells you can also do bicep curls which will challenge your arm muscles as well as your core.
3:
The Coffee Table Step
REPs: 10 SETs: 2/3
Find a sturdy table about knee height. You can also try this on steps or a bench. With the left side of your body facing the table put one foot on the table and push up, straightening this leg. Repeat this ten times and then do the same on your right leg. Complete three sets of this exercise.
.............
4:
Skiing Plank
REPs: 10 SETs: 2/3
Get yourself into a strong plank position, making sure hands are shoulder width apart, your back is flat and your core is tight. Once you have mastered the simple plank, jump your legs into a tucked position to the right and the left.
.............
Note: Make sure you have mastered the correct technique for plank before progressing to the skiing plank.
5:
Ski Jumps
REPs: 1 min. SETs: 2/3
Keeping your feet and knees together, jump to the right and then the left. Repeat this for one minute. Complete this three times.
.............
6:
Mountain Climbers
REPs: 1 min. SETs: 2/3
Get your self into plank position and move your legs in a running position. Do this for one minute and repeat three times over.
.............
7:
Standing Mountain Climbers
REPs: 1 min. SETs: 2/3
Start in a standing position and with your hands punching the air above your head. Alternate high knees. Do this for one minute. Repeat three times.
.............
8:
The Simple Squat
REPs: 10 SETs: 2/3
Start in a standing position, making sure your legs are hip width apart. Keep your core tight and bend your knees. Keep your bum back and make sure your knees do not come over your feet.
.............
Note: You can make this exercise harder by adding a jump between each squat or by adding four half squat pulses in between each full squat.
9:
Can of Beans Twist
REPs: 10 SETs: 2/3
Take a can of beans in both hands (or a dumbbell if you have one). Stand with your feet together, back straight and core tight. Start the exercise by bending your knees and bringing the weight in front of you, touching the floor. Next twist your body to the right and touch the floor. Then the left. Repeat the exercise ten times in all three positions. Complete three sets of this exercise.
.............
10:
One legged Jump
REPs: 1 min. SETs: 2/3
Start by standing tall on your right leg, core tight and back straight. Jump one step right and then again the same distance left. Repeat this twelve times and then do the same on your left leg. Complete this three times on each leg.
.............
Note: In all these exercises, maintain a strong core and soft knees. This is very important to avoid injury. Once you have completed these exercises for two weeks you can increase the sets. Play around with the programme and add extra repetitions and minutes to your favourite exercises.
Comments