Simply the best: Exercises for Skiing and Snowboarding

Wake Boarding and Water Skiing

TheUltimate Guide

Core strength Exercises

These exercises strengthen the core in all the ways that we all want for skiing and snowboarding

Lets get started:


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How to do these exercises

Watch the Gifs

Read the instructions.

Don’t get hurt.

Bring it like a boss.

here

we

go!


Kneeling swiss ball rollouts for Skiing and Snowboarding  Wake Boarding and water skiing Balance strength endurance the best core exercises .gif

Beginner Core Strength Exercise

Swiss Ball Roll Outs

BEGINNER: SWISS BALL ROLL OUTS

WHAT IT WORKS:

  • All the abs

WHO ITS FOR:

  • Everyone, and especially good for beginners

PROS:

  • Strengthens all the core muscles (when it's done right)

  • helps control the hips which are super important for skiing and snowboarding

CONS:

  • This exercise has to be done right in order to get the benefits

WHAT IT DOES:

  • Helps teach coordination of the upper body, the lower body and the hips

HOW TO DO IT:

  • As per GIF

  • It often helps if you have a personal trainer to coach you on this exercise

  • If you don't have a personal trainer you can watch yourself in the mirror and compare yourself to the gif

q. How many calories do you burn skiing for 1 hour?


decline bench sit ups Wake Boarding and water skiing Balance strength endurance the best abs arms core abdominal exercises.gif

Core Exercises

Even better for beginners

Even better (for beginners): situp and medicine ball press

What it works:

  • The abs and the hips

Who its for:

  • Everyone

  • This exercise helps us to fall backwards onto our but without hurting ourselves and helps prevent hitting our head on the hard packed snow

  • Because this exercise helps prevent falling injuries, it's especially good for both beginners and winter athletes who are performing tricks

Pros:

  • Strengthens the abs and hips

  • Reduce the risk of hitting our head when we fall

Cons:

  • If this exercise is too hard, lower the bench down until it's all the way flat.

What it does:

  • Helps us have more fun and less injuries on the slopes

How to do it:

  • As per GIF

q. How do you stop a snowboard?


Standing Cable Chest Presses Wake Boarding and water skiing Balance core abs abdominal endurance the best arm strength exercises.gif

Core Exercises

Even Better for Beginner

Even better (for beginner): standing cable chest press

What it works:

  • Arms, abdominals, hips and legs

Who its for:

  • Everybody who has a gym membership

Pros:

  • Improves balance

Cons:

  • Requires a cable machine to do this exercise

What it does:

  • This exercise is difficult to explain

  • This exercise helps build what's called upper body / lower body disassociation

  • In other words it helps us to keep our balance on our feet when our upper body is moving

How to do it:

  • As per GIF

  • Note: for Intermediate, do this standing on your toes

  • For Advanced, do this exercise on one leg

q. Is snowboarding or skiing a better workout?


decline bench russian twists abs core Wake Boarding and water skiing Balance strength endurance the best exercises.gif

Core Exercises

Intermediate

Intermediate: incline bench core twists with medicine ball

What it works:

  • The side abs (obliques) and rectus abdominis

Who its for:

  • Snowboarders and skiers

Pros:

  • This helps us have better control when carving on a snowboard

Cons:

  • Don't do this exercise if you have back pain

  • this exercise helps build legendary core control for crushing it on the slopes

What it does:

  • helps us have such smooth direction changes on the slopes that people will watch us and say: “How do you make it look so easy?"

How to do it:

  • As per GIF


Cable Wood Chops Wake Boarding and water skiing Balance strength endurance the best abs core exercises.gif

Core Exercises

Cable Wood Chops

Cable Wood Chops

What it works:

  • Arms chest and shoulders

  • The deep core muscles

  • The deep muscles of the inner thighs and pelvis

Who its for:

  • Fitness pros

  • Snow sports enthusiasts

Pros:

  • All of the best fitness professionals have their clients do this exercise

  • Very effective for sports

  • Very functional for life

Cons:

  • Actually more complicated than it looks

What it does:

  • Trains upper body coordination via the mechanisms of the core

  • Trains upper body / lower body disassociation with good balance

  • Exercises the deep stabilizing core muscles

How to do it:

  • As per GIF

  • 70% weight shift from one foot to the other as we twist the cable


Roman Chair Knee Tucks Wake Boarding and water skiing Balance strength endurance the best abs core abdominal exercises.gif

Core Exercises

Advanced

Advanced: Roman chair knee tucks

What it works:

  • The lower abdominis

Who its for:

  • This exercise trains lower body mobility with upper body stability through the mechanisms of the lower abdominals and the core

Pros:

  • Fit lower abdominals

Cons:

  • Much harder than it looks

What it does:

  • Helps us control the skis and boards during our ride by giving us fantastic core strength

How to do it:

  • As per GIF

  • Keep your lower back flat against the back pad the entire time please (or it could train the wrong muscles and injure the back)


Plank swiss ball rollouts Wake Boarding and water skiing Balance strength endurance the best core exercises.gif

Core Exercises

Even better for advanced

Swiss ball rollouts in plank position

What it works:

  • The entire core, in one exercise

Who its for:

  • Advanced exercisers

Pros:

  • Works everything in the core

Cons:

  • Very difficult to do this exercise

What it does:

  • Helps us brake on our snowboard

How to do it:

  • As per GIF

  • Squeeze your glutes to activate the core


Supine Cable Chest Press on Swiss Ball Wake Boarding and water skiing Balance strength endurance the best core exercises.gif

Core Exercises

Supine Cable Chest Press on Swiss Ball

Supine Cable Chest Press on Swiss Ball

This exercise is magic


Standing swiss ball rollouts Wake Boarding and water skiing Balance strength endurance the best core exercises.gif

Core Exercises

Bonus Exercise

Bonus Exercise: Standing Swiss ball rollouts

Harder than plank rollouts



q. Does snowboarding work your abs?

  1. Our abs help control our hips, and our hips help control our snowboard and skis.


About this page:

Tucked into the mountains of far northern California (in Shasta County), is the city of Redding. This is where Dale Maynor is a personal trainer, teaching group exercise and fitness. Dale can be found on his Facebook fan page or teaching clients and classes at the Shasta Family YMCA, or the City of Redding Parks and Rec, and more.