Why do you need a strong core for skiing?
A strong core is the foundation of effective skiing. It provides stability, balance, and control, allowing skiers to maneuver with precision and reduce the risk of injury. The core muscles, including the abdominals, obliques, and lower back, work in harmony to support the spine and transfer power from the lower body to the upper body.
Windshield Wipers for Core Activation:
Windshield wipers are an excellent exercise for targeting the core muscles used in skiing. This dynamic movement engages the entire core, focusing on the obliques and hip muscles. Performing windshield wipers regularly can enhance your ability to maintain balance and control while carving through turns on the slopes.
How to: Windshield Wipers:
Lie on your back with arms extended to sides, palms down and legs straight up towards ceiling
Engage core to stabilize spine
Slowly lower your legs to one side while keeping them straight. Aim to lower them as close to the ground as possible without letting your lower back lift off the floor.
Lift your legs back to the starting position and then lower them to the opposite side. Maintain control throughout the movement to maximize the engagement of your core muscles.
Repeat the process with the other side
Repeat this 12-15 times per side
Tips for Effective Windshield Wipers
Start with a comfortable range of motion: In the beginning, focus on controlled movements within a comfortable range. As your strength increases, you can gradually increase the difficulty by lowering your legs closer to the ground.
Maintain proper form: Keep your lower back pressed into the floor throughout the exercise to protect your spine. This ensures that your core muscles are doing the work.