{"id":57189,"date":"2019-01-16T00:00:00","date_gmt":"2019-01-15T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/ski-fitness-six-exercises-at-home\/"},"modified":"2019-01-16T00:00:00","modified_gmt":"2019-01-15T23:00:00","slug":"ski-fitness-six-exercises-at-home","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/ski-fitness-six-exercises-at-home\/","title":{"rendered":"Ski Fitness: Six Exercises You Can Do at Home"},"content":{"rendered":"

Hitting the slopes this holiday season? Cool. Make sure you are ready for it with six of the best ski exercises you can do at home<\/strong>, so you\u2019ll spend more time skiing and less time on your bottom. We recommend a mix of squats, lunges, planks, lateral jumps, tree poses and wall squats. Check it out!<\/p>\n

 <\/p>\n

Squats<\/h2>\n

Your thighs will probably undergo the most punishment when skiing. To prevent any unnecessary aches and strains, significantly strengthen your leg muscles<\/strong> with basic squat exercises.<\/p>\n

    \n
  1. Stand with your feet slightly wider than shoulder-width apart.<\/li>\n
  2. Bend your knees as though you\u2019re about to sit back in a chair.<\/li>\n
  3. Keep your heels on the ground as you slowly lower yourself down, keeping your back and your hips straight.<\/li>\n
  4. From the squatted position, push up off your heels and slowly rise up.<\/li>\n<\/ol>\n

     <\/p>\n

    Lunges<\/h2>\n

    Lunges can strengthen your legs and improve your balance<\/strong> at the same time, making them an ideal exercise for skiers.<\/p>\n

      \n
    1. Stand with your feet shoulder-width apart.<\/li>\n
    2. Step one leg forward and lower your hips so both legs form a 90-degree right angle.<\/li>\n
    3. Keep your upper body straight, and make sure your front knee is directly above your ankle.<\/li>\n
    4. Keep the weight in your heels and push back up to the starting position.<\/li>\n<\/ol>\n

       <\/p>\n

      The Plank<\/h2>\n

      A strong core can help you change direction, deal with more challenging terrain and maintain proper form when skiing. It\u2019s important, then, that you don\u2019t skimp on building your core strength<\/strong> before you take to the track.<\/p>\n

        \n
      1. Lie on your front with your arms bent and elbows resting on the floor.<\/li>\n
      2. Lift your hips so your body weight is supported only by your forearms and toes.<\/li>\n
      3. Keep your core tight, hips lifted, and your neck in line with your spine.<\/li>\n
      4. Hold for 30 to 60 seconds, and breathe throughout.<\/li>\n<\/ol>\n

         <\/p>\n

        Lateral Jumps<\/h2>\n

        If you\u2019re a more established skier, you may want to try to a few jumps<\/strong> if you\u2019re feeling brave enough. To make sure you get enough air time and ultimately stick the landing, strengthen your core and legs with some lateral jumps.<\/p>\n

          \n
        1. Stand to the side of a shin-high barrier or obstacle.<\/li>\n
        2. With your feet close together, jump over the barrier and then immediately jump back.<\/li>\n
        3. Try to make your jumps quick while landing softly.<\/li>\n
        4. Do two sets of 10 to 20 jumps.<\/li>\n<\/ol>\n

           <\/p>\n

          Tree Pose<\/h2>\n

          Sick of ending up face first in the snow? You can improve your balance<\/strong> by working on your glutes and hamstrings with the tree pose.<\/p>\n

            \n
          1. Stand on one leg.<\/li>\n
          2. Raise your other leg, and place the sole of your foot into your calf or thigh, depending on your flexibility.<\/li>\n
          3. Steady yourself, brace your core and slowly raise your arms above your head.<\/li>\n
          4. Hold this pose for 30 to 60 seconds.<\/li>\n<\/ol>\n

             <\/p>\n

            Wall Squats<\/h2>\n

            How many squats are too many? When it comes to skiing, the answer is never enough<\/strong>. Wall squats can help you build muscle endurance, helping you push past the plateau when you\u2019re approaching the final few days of your holiday. Your thighs will thank you.<\/p>\n

              \n
            1. Stand with your back resting against a wall.<\/li>\n
            2. Lower yourself into a squat position, keeping your back pressed against the wall.<\/li>\n
            3. Hold the position for as long as possible.<\/li>\n
            4. Try to repeat four times, or until your muscles reach exhaustion.<\/li>\n<\/ol>\n

              Don\u2019t forget to share your opinion with us via Facebook<\/a> and Instagram<\/a>!<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

              Hitting the slopes this holiday season? Cool. Make sure you are ready for it with six of the best ski…<\/p>\n","protected":false},"author":17,"featured_media":57190,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Ski Fitness: Six Excercises at Home | EVO Fitness","_seopress_titles_desc":"Ski season is coming but are you ready for it? Before heading to the gym, check out this list of six exercises that you can do at home.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[129,137,140,283,1940,121],"class_list":["post-57189","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-fitness","tag-bodyweight","tag-functional-training","tag-squat","tag-ski-fitness","tag-skiing"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57189","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/users\/17"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/comments?post=57189"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57189\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media\/57190"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media?parent=57189"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/categories?post=57189"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/tags?post=57189"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}