How to Get Snow Fit


on Jul 25, 2017

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Photo credit:
Photo Credit: Scott Webb

We know it's only July but snow is always on our minds here at Girl Outdoor Magazine. The snow season in mainland Europe starts the end of November or early December so realistically this is the time to start thinking about your next holiday and a great time to start working on specific fitness exercises to help you whilst on the slopes. 

Skiing and snowboarding can put huge stress on your muscles and joints so we've picked the best exercises to start incorporating into your gym routine, or at home as there is no equipment required. Try this combination of exercises 15-20 repetitions of each exercise 3 times. 

Single Leg Squat

This is a great exercise to target all those muscles you'll be using for the week on the slopes. Start by balancing on one leg and slowly squat down. Bend at the knee and sit back as if sitting into a chair, try to keep your knees in line with your ankles to help avoid injuries. Then extend the leg back up to standing. The more flexibility you have the lower you can go, but don't over extend 90 degrees. If you're finding it difficult, use a chair or wall for balance. 

Body Weight Squat

Squatting can help build strength in the thighs, hips, and bum. This compound exercise targets the Quadriceps, Gluteus Maximus, hamstrings and overall helps with core strength. Start by standing with your feet shoulder width apart. Similar to the single leg squat you'll bend at the knee and sit back as if sitting into a chair. Then slowly come back to standing and repeat. Explosive Jump Squats

Explosive Jump Squats 

This exercise is great for skiers in particular as you assume the same position you'd take going over moguls on the slopes. This exercise targets Quads, Glutens, Hamstrings, Calves, and Abs. First up, stand with your feet shoulder-width apart and take a squat position. Like the other squatting actions bend at the knee and sit back as if sitting into a chair, this time, however, jump off the ground as high as possible, landing softly back into the starting position.

Romanian Deadlift

Finally, try a Romanian Deadlift. You can try this with weights in the gym, but also use homemade weights like a bag of flour or sugar if exercising at home. Start by bending your knees slightly and whilst keeping your back straight lean forward so you create a hinge at the hips. Using your Glutens and Hamstrings bring your hips forward and return to standing. By working your Hamstrings you're helping to stabilise the knee joint which often is affected whilst skiing. 

Incorporating these simple exercises into your daily or weekly exercise routine will pay off once you hit the slopes this winter season. Share your top snow fitness exercises using hashtag #girloutdoor on Instagram.

Read up on our piece about the best resorts for a cheap snow holiday.

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on Jul 25, 2017

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