Preparing your body for a ski holiday
Preparing your body for a ski holiday
Six super ski exercises to get your body into shape and help you get the best out of your time on the slopes.
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Hitting the slopes this year?
If it’s the first time in a while, you’ll probably be a little rusty, especially as you’ll need to use some unfamiliar muscles. So, how do you physically prepare for a skiing holiday and what are the best stretches to help avoid injuries when on the slopes?
Firstly there is no substitute for actually skiing. Throughout Switzerland there are many close-by slopes where you can regain your ski legs over a weekend.
For those of you who already know how to ski it would be an excellent idea to quickly test the snow before you get to the mountains for a weeks holiday. So that upon arrival you can head straight up the mountain.
Note that our Swiss Saint Moritz Roi Soleil resorts offers ski short stays from end of November to get a feel for the slopes!
Jog, swim or run
Whichever is your preference, work on your cardio before you go on your skiing holiday, so your fitness is up to scratch during your time on the slopes.
A person of average weight would burn around 476 calories skiing, so working in a little cardio before your trip isn’t a bad idea if you want to stay on the slopes for longer.
Leg lifts
You can do this exercise flat on your back, so you avoid spending too much time in the same position on your holiday.
1. Lie with your back flat on the floor
2. Then, keeping your left leg straight as possible, lift it as high as you can go.
3. Count to 15, and then lower it slowly.
Do the same with your right leg, and then repeat.
Spider plank crunch
For this crunch, get in the plank position, on your hands (or elbows) and feet with your legs and back straight.
1. Lift your right knee up towards your shoulder, as far as it will go, and place back down.
2. Then, do the same with your left knee.
3. Do each leg ten times.
Squats
You should also strengthen your legs and prepare your knees for the skiing position. Squats can help:
1. Stand with your feet shoulder wide apart
2. Then squat, keeping your back straight and looking ahead. It is important to ensure your knees are positioned above your ankles. If you can’t see your feet it means your knees are too far forward and you’re in the wrong position.
3. Do this about 20 times, or as many times as you feel able.
Touch your toes
The most basic stretch out there,!
For a bit extra, tuck your chin into your chest before you start stretching down – just make sure you take it slowly.
Spine twist
1. Sit on the floor with your back and your legs out straight.
2. Cross your right leg over your left and bring your knee up to your chest, so that your right foot is on the floor beside your left knee.
3. Twist your upper body slowly to the right, using your left arm to push against your raised leg.
4. Hold for ten seconds.
Then do the same with your left leg.