As cross-country and long-distance skiers gear up for the upcoming training season, core strength should not be overlooked. A strong core can make a big difference in skiing performance, helping to maintain good form and technique when fatigue sets in. 

So, what are the best core exercises for skiers, and how can you incorporate them into your off-season training routine?

Planks are a classic core exercise that works for the abs but also the muscles in your back and hips. 

To perform a plank, you can begin by assuming a push-up position with your arms straight and your hands shoulder-width apart. Proceed to lower your forearms to the ground, keeping your elbows directly beneath your shoulders. Your body should form a straight line from your head to your heels. Hold the position for at least 30 seconds, and gradually increase the time as you get stronger.

Russian twists are another effective core exercise for skiers. 

The Russian twists target the oblique muscles on the sides of your torso, which help with twisting and turning movements. To perform this exercise, sit on the ground with your knees bent and feet flat on the floor. Lean back slightly and lift your feet off the ground. Hold a medicine ball or weight plate with both hands and rotate your torso to one side, touching the ball or plate to the floor next to your hip. Return to the center, then twist to the other side and touch the ball or plate to the floor. Repeat for several reps.

Leg lifts are an excellent exercise for targeting the lower abs, which can be especially important for long-distance skiing. 

To do a leg lift, the legs are raised straight up in the air while lying on your back. Slowly lower your legs back down to just above the ground, then lift them up again. Repeat for several reps.

Bicycle crunches are another exercise that works the entire core, including the oblique muscles. 

For bicycle crunches, lie on your back with your hands behind your head and your legs bent. Lift your head and shoulders off the ground and bring your right elbow to your left knee while straightening your right leg. Return to center, then switch sides and bring your left elbow to your right knee.

Resistance bands are a good way to add variation to your core workouts. 

One exercise you can do with resistance bands is the ‘woodchoppers,’ where you stand with your feet shoulder-width apart and pull the band diagonally across your body, or standing rotations, where you hold the band with both hands and twist your torso back and forth.

It’s important to remember that proper form and technique are crucial for effective and safe core training. 

When performing planks, ensure your body forms a straight line from head to heels, and avoid letting your hips sag, or glutes stick up. Keep your back straight and your core engaged when doing Russian twists, and avoid twisting too far. And when using resistance bands, choose a band with the appropriate resistance level for your fitness, and maintain control throughout the movement.

As with any new exercise routine, starting slowly and gradually increasing the difficulty and duration of your workouts is essential. Listen to your body, and don’t push yourself too much, especially if you’re new to these exercises. With consistency and dedication, you can build a strong core that will help take your skiing to the next level.

So as you prepare for the upcoming ski season, remember to prioritize your core training. By incorporating exercises like planks, Russian twists, leg lifts, bicycle crunches, and resistance band exercises into your off-season routine, you can build a strong and stable core that will help you maintain good form and technique when it counts.

But core training is just one piece of the puzzle. Cross-country and long-distance skiing require a combination of endurance, strength, and technique. In addition to your core workouts, incorporate cardio exercises like running, biking, and rollerskiing, and strength training exercises like squats, lunges, and deadlifts to build overall fitness and power.

And remember to work on your skiing technique as well. Practice good posture and weight transfer, and work on improving your balance and agility. If you’re new to skiing, consider taking lessons from a qualified instructor to help you get started on the right foot.

With a well-rounded training plan that includes core strength, cardio, strength training, and technique work, you’ll be well-prepared for the upcoming ski season. So, what are you waiting for? Get started today, and get ready to crush your goals on the snow next season!

More about training on ProXCskiing.com.