Top 5 SkiFit Exercises to do at Home
Your SkiFit class with Nadya Fairweather is designed to get you fit and ready for your upcoming ski holiday – or just in general! During this class you get a full-body workout, with special attention being paid to the lower body and the arms (quite essential bodyparts for skiing!) If you want to try some of the SkiFit moves at home, see Nadya demonstrating some favorites below:
Narrow Squat
1. Stand with your feet slightly apart or together. Place your arms out straight in front of you to help keep your balance.
2. Bend your knees and lower your hips and try and bring your thighs parallel to the floor. Concentrate on keeping your heels rooted to the floor.
3. Rise back up and straighten the legs, squeezing the glutes at the top of the movement.
Repeat x 15.
Lunge
1. Keep your upper body straight and your shoulders back and relaxed and your chin up. (It can help to stare at a fixed point in front of you)
2.Step forward with one leg and lower your hips until both hips are bent at about a 90-degree angle.
3. It’s important to keep your front knee directly above your ankle (not over).
4. Push back up to the starting position keeping your knees pushed down.
Repeat on each leg x 15.
Ski Squat
1) The ski squat requires a jump and is a higher impact than a normal squat. Bend the knees and lower yourself into a squat position keeping your feet quite close together.
2) Bring your arms out behind you bending them slightly at the elbow.
3) Engage your abs and push off from both feet equally. Jump laterally to the right landing softly on both feet with your knees bent.
4) Pump your arms upwards with every lift and lower them as you land.
Repeat x 30 (15 on each side)
Wall Squat
1) Stand against a wall with your legs extended out. Allow your abdomen to fall towards your back. Keep the back of your head against the wall.
3) Exhale and bend your knees and slide your back down the wall. Hold the position for around10 seconds (increase this as you get stronger)
4) Move slowly back to the start position
Standing Bent-Over Triceps Extension
1) Standing with a dumbell in each hand and palms facing towards your torso, bend your knees slightly and bring your torso forward by bending at the waist. Make sure to keep your back straight and your head up.
2) The upper arms should be close to your torso and parallel to the floor as your holding the weights.
3) Push the dumbell back by extending your elbow and allow it to slowly return after a short pause. Keep your upper arm still throughout.
Repeat x 15
To get ready for your next skiing holiday check out the on-demand SkiFit class.
