Get Ski Fit Before Your Holiday!

Before you go skiing, try this ski fit circuit! You should aim to do 3 circuits of the exercise plan below.

VMO STRENGTHENING SQUAT

• With your back flat against a wall, slide down into a squat, but only go as far as is comfortable and ensure your knees are straight over/inline with your toes and that your thighs never go beyond parallel to the floor

• Place a ball between your knees and squeeze the ball with your knees

• Hold for as long as possible

• Next time try and beat your previous time or go lower!

SIDE LUNGE

• Stand with your feet shoulder width apart and step your right leg out to the side, twice your shoulder width

• Bend your right knee and squat as low as possible (again not taking your knee past 90°), keeping your left leg straight

• Return to starting position and repeat 10 times, then swap legs so both get a work out!

FORWARDS LUNGE

• Stand with your feet hip width apart and take a step forwards, leaving one leg behind

• Lower your back leg to the floor but ensure the front knee doesn’t go past 90° and that it stays in line with your toes

• Using your front leg, stand up and bring the back leg through to the starting position

• Repeat 10 times on each leg

CHAIR SQUAT

• Position yourself standing in front of a chair

• Lower yourself down slowly so that your bum JUST touches the chair

• Squeeze your glutes and push up to a standing position

• Throughout the exercise keep your knees in line with your feet and do not allow knees to drift inwards/outwards

• Be careful not to slump forwards and maintain good posture

• Repeat 10-15 times

SIDE LYING HIP ADDUCTION

• Lying on your side with your top leg bent and foot flat on the floor in front of you

• Lift bottom leg upwards keeping it straight and foot flexed

• You should start to feel a pull on the inside and outside of you lower thigh

• Either just hold this leg up or pulse leg up and down, this will strengthen your adductors

• Do this for 45 seconds

#Fitness #skiing