Get fit for the ski season

In two months’ time, the Schlosshotel Fiss and Serfaus-Fiss-Ladis Ski Dimension usher in another breathtaking ski season. For most people, however, those first sorties in the snow feel unfamiliar and can be quite stressful. You are also much more likely to hurt yourself early in the season. To prepare, our Spa Manager – and qualified physiotherapist – Toni Waldner recommends that you work on strengthening the muscles that take most of the strain when you ski: those of the trunk, legs and lower back. To help you achieve this, we have put together a great ski workout: Start training a few weeks before your holiday to make sure you’ll be ready to ski when the time comes. Ideally, you should train three or four times per week, but leave enough time between workouts for your muscles to recover.

We start with three exercises to strengthen your trunk muscles: because most skiing movements are led from the hips, a stable core is essential.

Warm-up:

A warm-up before your workout gets your heart pumping, warms your muscles, and minimises the risk of strains or injuries. Five minutes of running or walking on the spot will do the job. Walking on the spot: Stand up straight with your feet hip-width apart. Walk gently, making sure to roll through your feet. Swing your arms.

Exercises:

Use a soft, non-slip surface such as a mat or carpet.

Upper abs

Lie on a towel with your back and head on the floor, bend your knees and press your heels, pelvis and lower back into the floor. Grip the ends of the towel above your head so that your elbows point outwards.

Slowly roll your upper body until your shoulder blades lift off the floor. Look at the ceiling and make sure your lumbar spine stays in contact with the floor. The gap between your chin and chest should be the size of a fist. Maintain the tension for a few moments and then slowly roll back down into your starting position.

3 sets of 10 – 15 repetitions à rest for 30 seconds in between

 Rest for 1 minute, then move on to exercise 2

 


Oblique abs

Lie on your back and bend your knees. Lift your lower legs until they are parallel to the floor. Make sure your pelvis and lower back stay in contact with the floor. Clasp your hands behind your neck so that your elbows point outwards.

Now move your left elbow to your right knee and back without putting your right shoulder on the floor. Look at the ceiling and make sure your lumbar spine stays in contact with the floor. The gap between your chin and chest should be the size of a fist. Repeat on the other side.

3 sets of 10 – 15 repetitions à rest for 30 seconds in between

Rest for 1 minute, then move on to exercise 3


Lower abs

Lie on your back and place your outstretched arms close to your body with your palms facing down. Now straighten both legs and lift them to the ceiling. Lift your pelvis a few centimetres and hold this position for a few moments. Then slowly lower your pelvis.

3 sets of 10 – 15 repetitions à rest for 30 seconds in between


Next time, we’ll show you how to get your legs ready for the winter season. Combine the two programmes and start your winter sports holiday with strength and confidence.

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