Ski Technique: Tips to Strengthen your Core Stability

Ski Technique: Tips to Strengthen your Core Stability

Skiing is one of the wonderful winter sports in the world. The sport of skiing requires a higher level of strength and conditioning as compared to other sports. Skiing on the slopes means exercising with high intensity at higher altitudes in cold weather. It is much different from the exercise we do in the gym or ground.

If you are new to skiing, you need to strengthen your core which means strengthening your back and abdominal muscles. Pre-skiing training will not only improve your technique, but also reduce the risk of injury. Here are some tips to strengthen your core stability for skiing on the high-altitude slopes:

Key Muscles

Our core is made up of various muscle groups – abdominal muscles, back muscles and your hips. Al these muscles work together to keep you strong and save you from injury on the slopes. So, you need to strengthen these muscle groups to have a strong core for skiing.

Plank Exercise


Lie down on our stomach and rest on your elbows to attain a straight flat position from head to feet. Try to hold this position for as much time as you can. Doing plank exercise strengthens your abdominal muscles and develops the muscle contraction required in long turns.

Side Plank

Lie down on your side and prop your body on the elbow. Try to keep your body straight which helps in developing the lateral core muscles that bear the strain while taking turns.

Leg Raises

Lie down on your back and slowly draw both feet up towards your hips. After a few seconds, take your feet back to the fully extended position. This exercise strengthens your stomach muscles.

Middle Body Strength

Skiers deal with increased pressure on their muscles and joints while skiing at high speeds, especially at the turns. Your muscles and joints absorb the pressure developed while taking short and long turns in the snow.  If the middle body is weak, it may not tolerate the pressure and quickly puts you out of balance.

The best solution for strengthening the middle body is the ski simulation jumps. You need to make at least ten jumps from side to side. Bend a little while landing on the jumps but not too much. The correct way to jump is to bend both the legs and knees in the same direction. The below picture shows the correct and wrong jumping technique:


You need to maintain the correct speed, control, and symmetry of your body while practicing these jumps. Also, you can practice these exercises on a ski simulation exercise machine to strengthen your core.


Practicing on a ski simulator machine will help you strengthen your core muscles and make them flexible, thereby reducing the risk of injury.

Dry Land Training

You should make your lower back strong to ski better in the snow as it bears a lot of strain during skiing on the slopes. Try to reduce the lumber gap in your lower back by lying on the floor and closing the gap between your back and the floor.  Once you can hold the position comfortably, straighten your legs one by one to strengthen your core.

Russian Twist

Take a five to ten pound weight or a ball (volleyball or basketball). Sit on the floor with legs extended straight and keep the weight or ball on one side. Lean back keeping your back straight until you feel the strain on your abdominal muscles.  Twist to one side and pick the weight or ball and turn to another side reaching as far as possible behind you. After that turn to another side holding the ball and go as far as possible. Turn from left to right and right to left 10 to 15 times in a single set. You can do 2 to 3 sets depending on your ability.

Final Words

The sport of skiing requires a lot of strength and endurance to keep yourself fit in the snow-covered hills. The human body is more vulnerable to strain and injury in the cold. So, don’t forget to train your arms and legs for the overall fitness and strength.

Author Bio:

Stephen Charles is a renowned blogger, passionate to share amazing and helpful information with people on multiple niches. He loves to share his experiences with ski ropes, healthcare, news, technology, and sports enthusiasts from around the world.

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