Core Strength Exercises for Skiers

Skiing requires more than leg strength. Core strength is crucial. A strong core helps protect the back during those unexpected pits and bumps on the slopes. It stabilizes the body. It minimizes the impact on the knees. But don't fly into set after set of power sit-ups trying to turn those abs into ribs of steel.

Whether a professional or beginner, a good skier should maintain a static, but loose position. Bent knees, low center of gravity, and a slight lean can help ensure you won't make an unexpected face-plant, or lose your skies out from underneath you. This sounds simple enough, but as run after run will demonstrate, it takes its toll. Concentrate on exercises that will help you to maintain this position for the duration of your run.

1) back extensions - lay on a bench and move to where your upper body is hanging off the end. Your hips should be at the edge of the bench. Have someone brace your legs. Slowly, carefully, tighten your core and lift your torso, then gently lower it again. If you don't have a bench, you can do this on the floor, but preferably you need to lay on something that you can "dangle" off of so you feel the full benefit. This isn't an exercise to rush through. Make sure each movement is careful, and slow. Hold the upright position for a count of ten, then slowly lower your torso. Repeat. Try to work up to holding the position for 45 seconds.

2) if you have a back injury, try this. Lie flat on the floor, face down. Stretch your arms in front of you, and your legs behind you. Alternate lifting your right arm and left leg, with your left arm and right leg, then raise arms and legs together and repeat. You should have a slightly curved back and are working your abs. You will feel the burn along the sides of your lower back, and in your abs.

3) In yoga, there is a pose, or asana, called plank. Again, lie face down on the floor, and brace your hands just underneath your shoulders. Curl your toes underneath you, and rise into a push-up position. Now, lower yourself halfway, and hold for ten seconds. Repeat.

4) stability crunches - if you want to get those crunches in, use a stability ball. You are forced to use the muscles that matter, rather than depending on your neck or tailbone to ease you up and down. The ball should brace your lower back and tailbone area. Place your feet at a comfortable distance from the ball: the closer you feet are to the ball, the more difficult the crunch. Tuck your chin slightly (you can make fists underneath your chin to help) , contract your stomach, and slowly raise to a near-seated position. Slowly lower yourself back down. This exercise will not only engage your abs, but requires upper leg strength as well. Start with three repetitions of five.

5) sit on the ground, knees raised. Slowly twist your torso to your right, as far as your body will allow, and lower your hands, letting your body lean. Repeat on the opposite side, moving very slowly and deliberately. Eventually you may want to use a weighted ball for this exercise. Be certain to give those abs a chance to engage. Do not use your shoulders for this exercise. The bending and twisting should be in your abs only, with the upper body to follow.

After performing these exercises, be certain to gently stretch your back muscles. Bend forward and touch your toes. While you're down, carefully twist from one side to the other to stretch the side muscles. Stretch your arms over your head, and perform simple side stretches. Be sure to breath and allow your body to relax. Great job!

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