Spring is the time when cross-country skiers either rest or engage in active recovery through light movement. However, it’s also a phase when you can work on your weaknesses. Be honest—who among us hasn’t experienced back pain from time to time?

Stabilisation exercises focus on strengthening the deep stabilising system of the body (the body’s core). This group of muscles helps maintain proper posture, spinal stability, and balance—all of which are essential for cross-country skiing. These muscles are mostly located deep within the body and are not visible (unlike surface muscles), but they are crucial for injury prevention, correct movement patterns, and overall musculoskeletal health.

The “core” is also considered the area where the centre of gravity lies when standing still. This system stabilises the pelvis and spine’s position and movement, and is responsible for transferring force from one side of the body to the other—and most importantly, between the upper and lower body. All human movement originates from the core.

What Might Hurt?

If the core is not adequately strengthened, injuries and health issues can occur—most commonly lower back pain (lumbar, sacral), abdominal strains, groin strains, hip flexor or thigh muscle strains (adductors, abductors), or pelvic misalignment. This naturally affects technique—impacting walking mechanics and other advanced movements, such as cross-country skiing.

If you’re a skier who focuses mainly on double poling and doesn’t have time for a varied training mix (classic, skate, or other sports), then it’s even more important to prioritise stabilisation work. Double poling is a fairly repetitive motion, and overloading the back can lead to problems such as a herniated disc. A strong core helps prevent injuries and can even improve movement efficiency—particularly for double poling.

Which Muscles Are Involved?

There’s no single agreed-upon answer, as different sources list slightly different sets of core muscles. However, commonly included are:

• Abdominal muscles (rectus, external/internal obliques, transverse abdominis)
• Trunk extensors (erector spinae)
• Gluteal muscles (gluteus maximus, medius, minimus)
• Piriformis
• Hamstrings (semimembranosus, semitendinosus)
• Hip flexors and adductors – iliopsoas, adductors
• Pelvic floor muscles
• Quadratus lumborum and latissimus dorsi
• Diaphragm

What Happens When You Exercise the Core?

• Reconstruction of core muscle structure
• Improved integrity of the lumbopelvic-hip complex
• Enhanced dynamic control of movements and postures
• Better neuromuscular and biomechanical efficiency (improved force transmission between upper and lower limbs)

Benefits of Stabilisation Training:

• Improved posture
• Supports proper movement in both sport and daily life
• Greater trunk and spinal stability
• Prevention of back and joint pain
• Improved coordination and balance

How to Train?

Stabilisation exercises can be performed using various tools or just your own bodyweight. The roots of these exercises come from yoga, Pilates, and martial arts.

Stabilisation Exercise Tips (Not Just for Cross-Country Skiers):

1. Plank (Front Plank)
   Focus: Core, deep abdominal muscles
   Execution: Support yourself on forearms, keep the body in a straight line, don’t arch your back or lift your hips
   Duration: 3× 30–60 seconds
2. Bird Dog (Opposite Arm/Leg Raise)
   Focus: Deep back muscles, pelvic stability
   Execution: On all fours, lift your right arm and left leg, hold for 3–5 seconds, alternate sides
   Reps: 3× 10 each side
3. Side Plank
   Focus: Obliques, trunk stability
   Execution: Support on one forearm and side, place your other hand on your hip or raise it overhead
   Duration: 3× 20–45 seconds per side
4. Glute Bridge
   Focus: Glutes, hamstrings, pelvic stability
   Execution: Lie on your back, knees bent, lift pelvis, hold for 2 seconds, then lower slowly
   Variation: Try single-leg bridges for more difficulty
   Reps: 3× 12–15 (or 3× 8 per leg)
5. Single Leg Balance + Arm Movement
   Focus: Balance, ankle and knee stability
   Execution: Stand on one leg, lift the other, move your arms as if running
   Duration: 3× 30 seconds per leg
   (For more challenge: close your eyes or use an unstable surface)
6. Dead Bug
   Focus: Deep abdominal stabilisers
   Execution: Lie on your back, arms and legs raised, alternate extending opposite arm and leg, keep torso stable
   Reps: 3× 10 each side
7. Exercises on Unstable Surfaces
   Try using tools like a BOSU ball, gym ball, etc.

Are you interested in traditional cross-country skiing? Click HERE and read more about it.