Core Workouts For Skiing

by Teemu Virtanen • 22.07.2022
In long-distance and traditional cross-country skiing, core training has become essential for skiers striving to succeed in competitions. But how to improve the core so that the technique is correct and the movement is completed without tiring?
In long-distance and traditional cross-country skiing, core training has become essential for skiers striving to succeed in competitions. But how to improve the core so that the technique is correct and the movement is completed without tiring?

The core connects the upper to the lower body, from the top of the knees to the middle of the chest, wrapping around the whole body like a thick belt. Everything in our body is interconnected, and our body has many moving parts. A comprehensive understanding of the core allows us to recognize its influence in all our movements, from sitting to walking and lifting, and finally to skiing.

We often think only of the abdominal muscles when talking about core exercises. In reality, the core also consists of muscles in the back and around the hips. Our central body contains the following muscles:  

  • Erector spinae – back extensors – this is a back muscle that extends into the core. It helps to stand up straight after bending over, bend the body sideways, and turn the head.  
  • Rectus abdominis – straight abdominal muscles – when bending forward, this abdominal muscle is used. These are also called “six pack” muscles. 
  • Obliques – oblique abdominal muscles – internal and external abdominal muscles help rotate and bend the body.  
  • Transverse abdominis – transverse abdominal muscles – these muscles wrap around the front and sides of the core, stabilizing the pelvis. 
  • Multifidus – multifidus muscle – this muscle is located on the back and supports the spine. 

There are many good exercises to tone the core. Here are some basic movements you can incorporate into your weekly workout routine. 

Bridge – activates your glutes to lift your hips, which helps develop your core while strengthening your backside and thighs. Start lying on your back, bend your knees and place your feet hip-width apart on the floor. Then place your arms at your sides, palms down, and tense your core and glutes. Raise your hips until your knees are in line with your shoulders. Hold the position for a suitable time depending on your physical condition, and repeat several times. 

Crunches – are a classic core-strengthening movement. Lifting your upper body works your abs. You can do many different movements, but the basic formula is as follows. You start on your back. Bend your knees and place your feet hip-width apart on the floor, with your head and spine in line. Then cross your arms over your chest, and tense your core while relaxing your neck and shoulders. Tuck your chin in and lift your upper back, keeping your lower back, hips, and feet on the floor. Hold the position for a moment and slowly lower your upper back to return to the starting position. Do several repetitions depending on your condition. 

Toe taps – activate your core muscles while working your glutes, hips, and legs. The movement starts lying on your back. Then raise your legs with your knees bent to 90 degrees, keep your arms at your sides, palms down. Tense your core, slowly lower your right foot, and lightly touch the floor, keeping your left leg still and your back flat on the floor. Lift your right leg to return to the starting position and repeat with your left leg. Do several repetitions depending on your condition. 

Bird dog crunch – works both abdominal and back muscles, making it an ideal core-strengthening movement. It also develops coordination, balance, and stability. The movement starts with both hands and feet on the ground, hands below the shoulders, and knees below the hips. Then tense your core, and straighten your right leg to hip level. At the same time, raise and extend your left arm to shoulder level, palm down. Do not allow your back to arch when you extend your arms and legs. Hold the position for a moment and repeat the movement with the left leg and right hand. Do several repetitions depending on your condition. 

Plank – strengthens your arms, shoulders, back, glutes, and legs. The movement starts as above, hands below the shoulders and knees below the hips. Then straighten your legs, keeping them hip-width apart. Tense your core and hold for several seconds or even minutes. Repeat many times. You can also do planks without moving, keeping your body stable, and holding the position for a while. You can also do this movement sideways.

These are some basic exercises that you can easily do at home. These movements should be done often in short sessions almost every day or as a separate exercise similar to a fitness circuit, where you repeat the movements many times. In this case, you can also include exercises for your arms and legs. The ideal length for this kind of fitness training is from 30 minutes to an hour. 

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