Skiing Tips - Workouts to Prepare for the Ski Season
Core: The Key to Balance
"Core exercise" is one of the most popular catch phrases in the fitness industry. Unfortunately, it is also one of the most misunderstood. Contrary to popular belief, core exercise has little to do with sit-ups, which involve the superficial abdominal muscles, as opposed to the deeper core musculature. To simplify an otherwise complex subject matter, let’s assume that your superficial abdominal muscles help you get up from a supine position. In contrast, your deeper core muscle help you remain upright, even when your balance and equilibrium are challenged and compromised.
Fortunately, finding and activating your core muscles is easier than you think. These muscles compress your diaphragm when you exhale. Try it: Take a deep breath. As you exhale, place your hand on your lower abdomen. You will feel your belly deflate, as if you have let the air out of a balloon. Try it again. This time, consciously press your navel towards your spine. Hold your belly tight for ten seconds. If you do this ten times a day, you will train your core muscles to be more active.
Basic Core Exercises
Here is one of the fundamental exercises that were featured in Open Your Heart With Winter Fitness.
The Tripod Balance
As you inhale in preparation, feel your spine elongate, and once again, allow your shoulders to slide away from the ears. As you exhale, draw the navel to your spine, as if your belly button was the ignition button that powers up the movement. Simultaneously extend your right leg and your left arm, keeping your left thumb facing upwards. Try to remain centered, as opposed to leaning into the opposite hip, repeat on the opposite side. Make a mental note as to whether your balance is better on one side than the other. This will probably show up in your skiing.
In addition to balance, proprioception, which is defined as your awareness of your body’s position in space, is another important aspect of ski fitness. In skiing, your feet are your body’s primary proprioceptors. The following exercise enhances both ski specific balance and proprioception:
• Stand on one leg, keeping your body in a well-aligned upright position.
• Engage your core muscles by drawing your abdominals inward towards your spine.
• Slowly shift your weight towards your toes, and then back towards your heels. Perform about eight repetitions.
• Repeat on the opposite leg.
• Once you become an expert at this exercise, try performing it with your eyes closed!
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