Ski exercises - Swiss Ball
Posted by sibylle in Uncategorized (Friday January 5, 2007 at 2:18 pm)

Friends and students asked me to post exercises to help their ski conditioning for when they visit Summit County.

I work out with a Swiss exercise ball or on a Pilates machine.

Christine Neff of Elevate Conditioning

demonstrates on the Swiss Ball

I’ll  post Swiss Ball  and other exercises that improve ski conditioning.

I bought a green Swiss ball. You can buy a Swiss ball here.

Ab exercises:


Lie on your back with the middle of your back on the ground. Raise your head slightly, hands behind your neck.
Start with one leg straight, only barely above the ground, and the other flexed.
Switch leg position, as though bicycling: extend the bent leg and retract the straight leg.
Keep the straight leg close to the ground, no more than 6” above the ground. Straighten the leg all the way before bringing it back.

Do these with a training partner is possible. Have them watch to see that the leg straightens completely and is not raised too high.
I can do about 30 of these in good style. After that, my leg position deteriorates. Tristan does 50 of them (he’s 18).

2 comments for Ski exercises - Swiss Ball »

  1. Hi

    I need to get in shape for my first ski holiday in Zurich. I found this workout, but it does not use Swiss balls. Will it get me ready?

    Comment by Jon — October 12, 2008 @ 3:26 pm

  2. Yes, that’s a great workout. Basically, what you need to get ready for skiing is something that incorporates:
    1. aerobic training - I run; it’s quickest.
    2. strength - weights or pliometric
    3. core strength - I like Swiss ball for core training. The above workout seems skimpy on core training, so I’d add more core exercises.

    Comment by sibylle — October 12, 2008 @ 6:25 pm

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