Ski season is here in McCall, and with the snow (finally!) blanketing the mountains, it’s time to gear up and get ready for ski season!
Whether your heart soars on the alpine runs at Brundage Mountain and Tamarack Resort, or you find your rhythm gliding the Nordic tracks at Ponderosa State Park, Bear Basin Nordic Center, and Jug Mountain Ranch, this season is all about finding balance, community, and wellness.
The key? Prepare your body with movement that supports you—so you can make memories, stay healthy, and savor every fresh powder day and bluebird trail.
Pilates is the perfect way to prepare your body for the demands of skiing—building core strength, improving balance, and enhancing flexibility. Below, we’ve put together a simple, effective Pilates routine to help you get ski-ready. These exercises target the muscles you’ll rely on most while skiing, from your core to your legs and even your triceps (because let’s face it, carrying all that gear is a workout in itself!).
We walk you through it below, but here is a video as well!
For a deeper dive into how Pilates can enhance your winter sports performance, from skiing to snowshoeing, check out our blog on Boosting Your Winter Sports Game with Pilates.
1. The 100
Why it’s great for skiing:
The 100 is a classic Pilates exercise that builds core strength and endurance—essential for maintaining stability and control on the slopes.
How to do it:
- Lie on your back with your legs lifted to a tabletop position (or extend them straight for more challenge).
- Lift your head, neck, and shoulders off the mat, reaching your arms long by your sides.
- Pump your arms up and down as you inhale for 5 counts and exhale for 5 counts. Repeat for 10 full breaths (100 pumps).
Modifications:
- Keep your feet on the mat if lifting your legs feels too intense.
- Use a small pillow under your head for neck support, or don’t lift your head.
2. Side Lift
Why it’s great for skiing:
This exercise strengthens the obliques and improves lateral stability, which helps you stay balanced during quick turns and uneven terrain.
How to do it:
- Lie on your side with your legs stacked and your knees bent (or straight for a more challenging version).
- Prop yourself up on your forearm, ensuring your shoulder is directly over your elbow.
- Lift your hips off the mat, creating a straight line from head to heels. Lower and lift your hips with control for 8-10 reps.
Modifications:
- Keep your bottom knee bent and on the mat for extra support.
- If you’re ready for more challenge, hold the lift for 10-15 seconds before lowering.
3. Plank
Why it’s great for skiing:
Planks are a full-body exercise that build core, shoulder, and leg strength while improving endurance—perfect for maintaining a strong stance on the slopes.
How to do it:
- Start in a forearm or straight-arm plank position, with your shoulders stacked over your wrists or elbows.
- Engage your core, keeping your body in a straight line from head to heels. Hold for 20-60 seconds.
Modifications:
- Drop your knees to the mat to reduce intensity.
- Add a leg lift for an extra challenge to your glutes and hamstrings.
4. Side-Lying End Range Pulses
Why it’s great for skiing:
This exercise targets the glutes and outer hips, which are crucial for stabilizing your legs and maintaining control during turns.
How to do it:
- Lie on your side with your legs stacked and slightly forward.
- Lift your top leg to hip height, keeping it straight. Pulse the leg up and down in small, controlled movements for 10-15 reps.
Modifications:
- If pulses feel too intense, start with simple leg lifts instead.
- Add a resistance band around your thighs for more challenge.
5. Hip Hinge with Weights (for Triceps)
Why it’s great for skiing:
This move strengthens your hamstrings, glutes, and triceps, helping you power through turns and carry your gear with ease.
How to do it:
- Stand with your feet hip-width apart, holding light weights in your hands.
- Hinge forward at the hips, keeping your back straight and your core engaged.
- Extend your arms straight back, squeezing your triceps, then return to the starting position. Repeat for 10-12 reps.
Modifications:
- Use body weight only if you’re new to this exercise.
- Reduce the range of motion if you feel strain in your lower back.
6. Standing Lunge with Pulses
Why it’s great for skiing:
Lunges build leg strength, improve balance, and mimic the movements you’ll use while skiing. Pulses add an extra burn to target endurance.
How to do it:
- Step one foot forward into a lunge position, keeping your front knee over your ankle and your back heel lifted.
- Lower your back knee toward the floor, then pulse up and down in small movements for 10-15 reps. Switch sides.
Modifications:
- Hold onto a chair or wall for balance if needed.
- Reduce the depth of the lunge to make it more accessible.
Tips for Success
- Warm Up First: Always start with a gentle warm-up to prepare your body for movement.
- Focus on Form: Quality over quantity! Proper alignment ensures you’re targeting the right muscles and avoiding injury.
- Stay Consistent: Aim to do this routine 2-3 times per week leading up to ski season for the best results.
Ready to Hit the Slopes in McCall?
With these Pilates exercises in your routine, you’ll be stronger, more balanced, and ready to tackle the slopes or hit the trails. Whether you’re a seasoned skier or hitting the mountain for the first time, Pilates is your secret weapon for a fun and injury-free season.
Want more tips and workouts? Visit GatherPilates.com/Blog for more inspiration, or book a session today and join us in the studio to take your training to the next level. Let’s gather, move, and evolve together—see you on the snow!
