How to make the most of your ski vacation

Spoiler: it has to do with Pilates

We’ve all been on that ski vacation where we paid for multiple days of skiing but have to bow out early due to soreness. While Pilates can’t fix your excruciating boots, it can help prepare and recover your core muscles, quadriceps, hamstrings and glutes for the rigors of downhill skiing. Don’t let yourself miss out on all the fun this time around. Here's how to prep your body so you can stay on the slopes.

Step 1: Strengthen your ski muscles before your trip

Strengthening the four key muscle groups used for skiing in preparation for your trip is very important. If you start a strength training practice early, you can slowly increase your strength and endurance to match what’s required on the slopes. Even if your ski trip is only a few weeks away, some strength training is better than nothing– and you can always plan better for next year. We recommend starting ski-specific training at least two months ahead of your trip. The earlier the better! Start by familiarizing yourself with what these muscle groups are:

Core muscles: Your core muscles aren’t just your abs, they also include your lower back, hips and pelvic muscles. A strong core is crucial for skiing because it provides stability and balance, which are vital for maintaining control on the slopes. A well-developed core helps skiers jockey uneven terrain, lowering the risk of falls and injuries. Moreover, a strong core enhances the efficiency of turns and maneuvers, allowing for more precise and fluid movements. It also supports the spine, which is important in the event of a fall.

Quadriceps: Strong quadriceps provide essential support and stability to the knees, which are crucial for managing the high demands of skiing. They help absorb the impact of uneven terrain and assist in maintaining control during turns and jumps. Strong quadriceps also contribute to endurance, enabling skiers to maintain form and efficiency on longer runs.

Hamstrings: Strong hamstrings are crucial for skiing as they work in conjunction with the quadriceps to stabilize the knees. They absorb the shock and stress of landing jumps and navigating bumpy trails. Strong hamstrings also help in maintaining proper posture and balance, which is essential for both performance and injury prevention.

Glutes: Strong glutes are essential for skiing as they provide stability and power. These muscles support the pelvis and help maintain proper alignment during dynamic movements. Developing large, muscular glutes will also add padding to your booty for when you fall. Not bad!

Step 2: Stretch and warm up before you hit the slopes

Even if you’re rushing to catch the first chair, you should make time to warm up and stretch before you leave the house.

Start with a simple warm up of running in place, jumping jacks, or jumping rope for 2-3 minutes. Once your muscles are warm, knock out a few stretches, holding each for at least 30 seconds.

Standing Quad Stretch: Stand on one leg, hold the ankle of your other leg and gently pull towards your buttocks, stretching the front thigh muscles.

Hamstring Stretch: Sit on the ground, extend one leg out, and reach towards your toes. Keep your back straight to stretch the back of your thigh.

Glute Stretch: While seated, cross one ankle over the opposite knee and gently lean forward, stretching your buttocks and hips.

Cobra Stretch: Lie on your stomach and slowly lift your upper body with your arms, arching your back to stretch your abdominal muscles.

Standing Calf Stretch: Place your hands against a wall, step one foot back, and press the heel down to stretch the calf muscles.

By the time you’ve gotten to the lift line, your muscles may have cooled down. While you’re waiting, do a couple stretches designed for when you’re geared up. It helps to have a friend standing by in case you lose your balance. Only do this if you’re very comfortable on your skis:

Standing hamstring stretch: With a straight back and straight legs, lean forward as though you’re reaching for your toes. Use your ski poles for stability.

Squatting spine twist: With your feet shoulder width apart, bend your legs. Place your right elbow on the inside of your right knee and twist your torso so you can look up at the sky. Do the same for the other side

Standing cobra: Put your hands on your lower back and lean your shoulders back. Press your hips forward and look up at the sky.

Step 3: Stretch and roll your muscles after skiing

Congratulations! You’ve just completed your first day of skiing. You may not be feeling super sore after day 1, but you should still stretch to prepare for day 2, 3 etc. We recommend stretching before soaking in a hot tub or taking a hot shower. While opinions differ on this, we find loosening your muscles with heat before stretching could put you at risk of overdoing it. Listen to your body and choose the order that feels right for you.

Step 3: Hot tub!

Hopefully you have access to a hot tub on your ski vacation, but if not, we recommend a hot bath or shower to soothe any aches and pains. Pack a heating pad and ibuprofen for a little extra post-slope care.

Step 4: Repeat.

Don’t forget to stretch before going back out on the slopes tomorrow! If you wake up sore, try extending your warm up to include dynamic stretching. This will get your blood flowing and muscles moving to relieve the stiffness and pain.