Manuela shows us some of her favourite Snow Fitness exercises to get you ready for your time on the snow, whether it’s a weekend, a week, a few snow trips or the entire snow season.
Try these body weight exercises that will have you ready for your next snow experience.
1 Push Up - and Rotate
NONE of us want to think we will fall on our skis or snowboards, however, lets face it, falling is part of it.
This is a great exercise to not only prepare your body to take a fall, but also to safely and effectively get back up. Take push up position on your knees or toes Keep your body moving as a strong unit Take a push up and as you push up, rotate to one side Repeat on the other side Keep your core activated and strong
2 Squat - Tuck Challenge
THIS works all the main leg muscles (quads, hamstrings and glutes) at the same time.
On snow, we spend a lot of time in this deep squat position so getting used to it and working through this range of motions is a must. Place feet hip width apart Take a squat position at a depth that challenges you Activate your core and look just ahead Hold it and feel the burn in all the right places.
3 Lunge – Static
LUNGES really are one of the overall best leg and butt strengthening, shaping and toning exercises you can do. Again, using several muscles and joints at the same time, Lunges really do deliver fast results. Take the feet long and wide for stability and ease of movement Lift the back heel to be on the ball of the back foot Be sure to keep the knees in line with the big toes and keep the front knee above the front ankle Lunge straight down until knees are both bent at 90 degrees and then return to start Complete entire set on one leg, feel the burn in the muscles and then repeat on the other side
4 Squat - Hold Low - Side Leg Tap
WORKING in a squat range that challenges you will strengthen you in all the right places to get you out of trouble in a tricky spot on your skis or snowboard. Place feet hip width or just slightly wider Take a squat position at a depth that challenges you Stay low with your core activated and your chest as tall as possible Rock body weight onto one leg as the other leg reaches out to the side to tap Repeat on the other side
Manuela Berchtold is a dual Winter Olympian who retired from being a competitive mogul skier 10 years ago to set up High Country Fitness in Jindabyne where she grew up. Last year Manuela launched ‘Snow Fitness’,Fitne an on-line training system wherew participants can get into the best possiblep shape for snowsnowboarding and skiing.