Core strength for skiing/boarding

The importance for core strength is most the time forgotten as people focus straight away on the legs.  Every movement we do, the forces we generate, all are initiated from the core, so ensuring we have a strong foundation to work with is vital for our skiing and boarding performance.  Below are the first 10 exercises of my 20-30mins core strength program, which should be performed at least twice a week.  The Reps/times are a guide and once you have performed this a few times then you will quickly work out how many reps to perform for your level.

Always ensure good technique, resting the head down to the floor every time on all crunches, focus on pushing the chest forward not lifting your head.  Any exercise where you  raise your legs in the air,  ensure you feel no pressure on the lower back and adjust you leg position to aid this. Bending your knees or keeping your legs higher will make it easier.  If adjusting you legs does not help then support yourself under your bum, at the top of your legs with your hands to assist in keeping your hips neutral (not tilted forward arching your back). 

Exercise Name

Position

Exercise to perform

reps

1. Basic Crunch

Lay on your back, knees bent, feet on the floor, hands on thighs, head on the mat.

Crunch up, sliding your hands up to your knees. Rest back down to mat.  Feel the movement in the core, push with the chest not with the head.

30sec

2. Leg bicycles

Lay on back with your hands by your sides, legs up, head on the mat

Bicycle your legs ensuring you do not over stretch or feel anything in the lower back. Straight legs are harder, bent legs easy.

30sec

3. Alt twist crunch

Lay on back knees bent, feet on the floor, hands on the side of your head.

Crunch up and across with the shoulder and chest, do not pull on the head and relax to the floor every time.

30sec

4. Leg and arm raises

Lay on your stomach, arms out

Raise arms and legs up and hold, relax to the floor. Repeat

raise and lower 30sec

5. Plank

On your front resting on your forearms and toes keep body straight/drop your knees but keep hips forward/drop knees bum back.

Hold, do not drop your hips as you will feels this in the lower back. Ensure you are straight or bum slightly raised. Drop to easier level if needed as described.

20 sec

6. Ball crunch

Lay on your back head down, legs in the air with knee bent at 90′. Hands rest on temples.

Crunch forward with chest and at the same time bring knees in towards your face. Rest down. To increase difficulty stretch legs right out legs out beyond 90′.

30sec

7. Crossed leg twist crunch

Lay on your back, left leg bent and foot on the floor. Place right foot on top of left knee. Hands on the sides of your head

Crunch up and rotate left shoulder towards your right knee. Rest back to floor. Once complete set change sides and repeat.

30sec each side

8. Static leg hold

Lay on your back with legs up and out as low and straight as you can with no pressure on lower back. Place hands by your sides

Hold legs here, ensure you do not feel anything in lower back bend your knees if you need too.

20 sec

9. Superman holds and waggles

Lay on your stomach, arms out

Raise arms and legs up and hold, move alternating arms and legs in an up and down action.

30sec

10. Plank

On your front resting on your forearms and toes keep body straight/drop your knees but keep hips forward/drop knees bum back.

Hold, do not drop your hips as you will feels this in the lower back. Ensure you are straight or bum slightly raised. Drop to easier level if needed as described.

30sec

11. Legs up, crunch

Lay on your back, legs up, arms up, head on the mat.

Crunch up reaching your hands towards your feet, rest back to floor. Use control not momentum.

30sec

12. Legs up, twist crunch

Lay on your back, legs up, arms up, head on the mat.

Crunch up reaching one hand forward and across towards opposite foot. Rest back to floor then alternate hand.

30sec

13. Legs up, pulse crunch

Lay on your back, legs up, arms up, head on the mat.

Crunch up reaching hands towards your feet, hold then pulse.

20sec

14. Superman’s

Lay on your stomach, arms out

Raise arms up legs up and hold x 3 repeats.

10 then 20 then 30 seconds

15. Plank

On your front resting on your forearms and toes keep body straight/drop your knees but keep hips forward/drop knees bum back.

Hold, do not drop your hips as you will feels this in the lower back. Ensure you are straight or bum slightly raised. Drop to easier level if needed as described.

40sec

16. Alt pike crunch

Lay on your back with arms over your head on the floor.

Raise one arm up and the alternative leg up, crunch and return to the floor. Repeat other side.

30sec

17. Pike crunch

Lay on your back with arms over your head on the floor.

Raise both arms up and legs up, crunch and return to the floor, bend knees if needed.

30sec

18. Leg scissor

Lay on back with legs up and out, hands by your sides

Scissor action one leg up and one down, ensure you do not feel anything in lower back bend your knees to assist this, making it easier.

30sec

19. Superman holds, waggles and raises

Lay on your stomach, arms out

Raise arms up legs up and hold, next repeat waggle, next raise and lower.

20 secs on each

20. Plank

On your front resting on your forearms and toes keep body straight/drop your knees but keep hips forward/drop knees bum back.

Hold, do not drop your hips as you will feels this in the lower back. Ensure you are straight or bum slightly raised. Drop to easier level if needed as described.

50sec

21. Crunch with bum lift

Lay on back, feet in the air, hands on the side of your head.

Crunch up as well as pushing your feet to the sky trying to raise bum of the floor 2cm. Hold for a second then lower. Repeat

30sec

22. Crunch then twist

Lay on back knees bent, feet on the floor, hands on the side of your head.

Crunch up, pause, twist return to floor. Repeat changing sides every time.

30sec

23. In and outs

In a sitting position with hands on the floor by your sides leaning back with feet off the floor slightly.

Straighten legs out keeping them off the floor, upper body will move forward and back. Ensure you keep chest forward shoulders back. No slouching.

30sec

24. Superman holds and waggles

Lay on your stomach, arms out

Raise arms up legs up hold, next repeat waggling with no rest between changes.

10sec on each hold and waggle x 6

25. Plank

On your front resting on your forearms and toes keep body straight/drop your knees but keep hips forward/drop knees bum back.

Hold, do not drop your hips as you will feels this in the lower back. Ensure you are straight or bum slightly raised. Drop to easier level if needed as described.

1min

 

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