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How to Train Your Body for Ski Season: 5 Core Exercises⛷️


It’s almost that time of year again—the crisp air, the snow-covered mountains, and the thrill of carving down your favorite slopes. But before you strap on your skis and hit the powder, there's one thing that can make all the difference between an epic season and a painful one: preparing your body for ski season.

Skiing isn’t just a sport—it’s a full-body workout that demands strength, flexibility, and endurance. And while you can’t instantly turn into a pro skier, you can certainly train your body to handle the physical demands of the sport. From your legs to your core, the right exercises can help you prevent injuries, improve your performance, and keep you gliding with ease all season long.

Here are 5 core exercises you should incorporate into your fitness routine to get in peak ski shape before the snow starts falling!



1. The Plank: Building Core Stability

When it comes to skiing, core strength is the foundation of it all. The core is the link between your upper and lower body, so a stable core means better balance and control when you’re on the slopes. Enter: the plank.

How to Do It:

  • Start in a push-up position with your hands directly under your shoulders.

  • Engage your core and hold your body in a straight line from your head to your heels.

  • Keep your glutes tight and your back flat—don’t let your hips sag.

  • Hold for 30 seconds to 1 minute, then rest.

Why It Helps for Skiing:

Skiing requires a lot of rotational movement, especially when you’re carving down turns or adjusting your body mid-run. Planks help you develop the stability and endurance needed to maintain proper form and posture during those dynamic movements.

Pro Tip:

Try side planks as well to engage your obliques, which play a huge role in maintaining lateral balance on skis.

2. Squats: Strengthening Legs for Skiing Power

When you're skiing, your legs do all the heavy lifting—literally. Skiing demands explosive power in your quads, hamstrings, and glutes. Squats are the perfect exercise to build that power and increase your endurance on the slopes.

How to Do It:

  • Stand with your feet shoulder-width apart and your toes slightly pointed outward.

  • Bend your knees and push your hips back, lowering your body as if you’re sitting in a chair.

  • Make sure your knees don’t go past your toes, and keep your chest up.

  • Push through your heels to return to the starting position.

Why It Helps for Skiing:

Squats target the major muscles used while skiing, like the quads and glutes, and help improve your overall leg strength. Stronger legs mean better control when navigating rough terrain or powering through steep runs.

Pro Tip:

Add weight to your squats using dumbbells or a barbell as you get stronger. Weighted squats build more power, which will come in handy when you're hitting those moguls.

3. Lateral Lunges: Building Leg Mobility and Agility

Lateral lunges are a great exercise for strengthening your legs while improving mobility and agility—two essential qualities for skiing. Skiing requires quick movements in all directions, and lateral lunges help simulate those movements while engaging your glutes, quads, and inner thighs.

How to Do It:

  • Start by standing with your feet hip-width apart.

  • Take a big step to the side with your right leg, bending your knee and pushing your hips back.

  • Keep your left leg straight and your chest lifted.

  • Push back to the starting position and repeat on the other side.

Why It Helps for Skiing:

Lateral lunges build strength in your glutes and quads, while also helping you develop the lateral mobility you need to shift weight quickly when making sharp turns on skis.

Pro Tip:

Keep your knee aligned with your toes during the lunge to avoid putting stress on your joints. Perform the movement slowly to really feel the stretch and strength-building benefits.

4. Russian Twists: Rotational Strength for Turning

Skiing involves a lot of rotational movement, especially when you're making turns or adjusting your posture during a run. The Russian twist is a great way to train your obliques (the muscles on the sides of your abdomen), which play a crucial role in stabilizing your body as you twist and turn on the slopes.

How to Do It:

  • Sit on the floor with your knees bent and feet flat.

  • Lean back slightly, keeping your back straight and your chest up.

  • Hold a weight or a medicine ball with both hands in front of you.

  • Twist your torso to the right, bringing the weight beside your hip, then twist to the left.

  • Continue alternating twists for 30 seconds to 1 minute.

Why It Helps for Skiing:

The rotational strength gained from Russian twists will help you maneuver your skis through turns more easily and maintain a balanced posture when carving down the mountain.

Pro Tip:

For added intensity, elevate your feet off the floor as you twist to engage your core even more.

5. Deadlifts: Strengthening Your Back and Hamstrings

Deadlifts are a powerful exercise for building strength in your posterior chain, which includes your hamstrings, glutes, and lower back. These muscles are essential for maintaining the right posture and power while skiing.

How to Do It:

  • Stand with your feet hip-width apart and a barbell (or dumbbells) in front of you.

  • Bend at your hips and knees to grab the weights with both hands.

  • Keep your back flat and your chest up as you lift the weights by straightening your hips and knees.

  • Slowly lower the weights back to the floor, maintaining a flat back throughout the movement.

Why It Helps for Skiing:

Deadlifts help you build the hamstring and lower back strength needed to stay stable in a skiing position, particularly when you’re crouching in that low, skiing stance. They also improve your posture and help reduce the risk of back injuries.

Pro Tip:

Start with lighter weights until you get the form right. It’s essential to keep your back straight to avoid injury.

Bonus Tips for Ski Training:

  • Warm-up and Stretch: Always warm up before hitting the slopes or starting your workout. Skiing is intense, and a proper warm-up will help you avoid injury.

  • Add Cardio: Skiing is also an endurance sport, so adding some cardiovascular exercises like running, biking, or swimming will help you last longer on the mountain.

  • Flexibility is Key: Don’t neglect stretching! Skiing requires a lot of flexibility, so yoga or dynamic stretching can help you stay mobile and injury-free.

  • Core Workouts are a Must: Your core is your foundation. Strengthening it will not only improve your skiing but will help with your overall performance and balance.

Final Thoughts: Train Smart, Ski Strong

Skiing is an incredible sport, but it’s also demanding on the body. By incorporating these 5 core exercises into your pre-season training, you'll be ready to handle whatever the mountain throws at you. Not only will you feel stronger and more stable, but you'll also be less likely to experience the common injuries that often plague skiers.

So, get to work—because when ski season finally arrives, you’ll be ready to glide, carve, and conquer with confidence!

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