It's high time performance athletes started getting all of the relevant muscle groups ready for the challenges of the first descent of the season. A simple workout can help reduce the risk of injury and muscle ache and improve mobility and coordination.
But everyone else can benefit from keeping fit during the cold season too! Implement effective exercises that use your body weight to train all of the muscle groups in your body - it's easy to do at home or at the gym. These are 7 exercises you can add to your workout:
|1. Single leg squat with rotation|
|2. Side plank with rotation|
|3. Lunge with rotation|
|4. Plank to push-up|
|5. Mountain climbers with rotation|
|6. Russian Twist|
|7. Single leg bridge|
What are you waiting for? Get started with your intensive winter workout!
1. Single leg squat with rotation
Improves your balance and strengthens your thighs and glutes.
► Stand up straight with your feet hip-width apart. Shift your weight onto your right leg. Lift your left leg behind you slightly, with a slight bend in your knee, and squat down with your right leg.
► During the one-legged squat, try to touch the toes of your right foot with your left hand. Stay in this position for a moment and then return to the starting position.
► Repeat this exercise 10 times and then repeat another 10 times on your left leg. Train each side 3 times.
Tip: during the squat, shift your weight onto your heel.
2. Side plank with rotation
Tones the abdominal muscles and streamlines the waist.
► Start off by lying on your left side. Have your legs stretched out straight. Prop yourself up onto your left forearm, keeping your elbow directly beneath your shoulder.
► Slowly lift your lower back and hips until your body forms a straight line. Push yourself away from the floor with your forearm and keep your shoulder steady.
► Lift your right arm up toward the sky. Then twist your torso left, so that you’re turning to face the floor. Thread your right arm under your body as far as it’ll go.
► Take your right arm back up towards the sky again and repeat the exercise 10 times. After that, switch onto your right side. Work each side 3 times.
Tip: To make this exercise more challenging, drop your hips between twists (but don’t let them touch the floor!), i.e. when you’re back in the normal side plank position.
3. Lunge with rotation
Tones the thighs and glutes.
► Start by standing upright with your feet hip-width apart. With your right leg, take a big step back but only put your toes on the floor, not the full foot.
► Bring your arms straight out in front of you with your palms together and sink your right knee as far down as possible without letting it touch the floor. Stay in the lunge position for a few seconds.
► Rotate your torso towards the left and come back into the starting position. Now switch legs.
► Do 10 rotational lunges per side. Do 3 sets per side, taking a 15-second break between sets.
Tip: Make sure you’re only rotating your upper body, not your hips.
4. Plank to push-up
Strengthens the core and tones the shoulder muscles.
► Start in a plank position. Make sure your hands and elbows are in line with your shoulders and that your feet are hip-width apart.
► Lie your right forearm on the floor, and then your left one. Stay in this position for a few seconds.
► Get back into the starting position by straightening first one arm and then the other, pushing yourself away from the floor.
► Repeat this exercise as quickly as possible for 45 seconds. Do 3 sets with a 15-second break between sets.
Tip: Switch starting arms with every rep, i.e. sink your right arm first during the first rep, and sink your left arm first during the second rep and so on. This will improve your coordination.
5. Mountain climbers with rotation
Trains the entire core.
► Get into a plank position. Make sure your hands are directly beneath your shoulders and that your feet are hip-width apart.
► Draw your right knee inwards towards your left elbow, go back into plank and then do the same thing with your left knee.
► Repeat this exercise 15 times per leg. Do 3 sets with a 15-second break between sets.
Tip: Keep your upper body engaged.
6. Russian twist
Tones your abdominal muscles.
► Sit on the floor with your legs straight out in front of you. Lift your heels off the floor, with a slight bend in your knees, and lean your torso backwards while keeping a straight back.
► Place your hands together in front of your chest and then twist your upper body to the right, back to the centre and then to the left and back to the centre again.
► Keep twisting from side to side as quickly as possible for 60 seconds. Repeat the exercise 3 times, taking a 15-second break between reps.
Tip: Keep your muscles engaged and your back straight.
7. Single leg bridge
Strengthens your torso and trains your leg muscles.
► Lie with your back on the floor and bend your knees so that your feet are touching the floor and are hip-width apart.
► Activate your core muscles, straighten your right leg out and lift your pelvis off the floor. Try to form a straight line with your leg and upper body.
► Sink your hips back down to the floor again. Repeat the exercise 10 times and then switch legs. Complete 3 sets with a 15-second break between sets. * Current prices may vary