Skiing Exercises

Stand leaning with your back against a wall and your feet about 20 cm from the wall.

Slowly slide down the wall until your hips and knees are at right angles. Return to starting position.

Repeat 30 times.

Stand straight.

Take a step forward and bend your knees. Return to the starting position. Do not let your knees turn in or out.

Repeat 30 times each side.

Stand on one leg on a step or the first step of your stairs facing down.

Slowly lower yourself by bending your knee to 30 degrees. Return to starting position.

Repeat 20 times each side.

Stand holding a ball in your hands.

Take a step forward and bend your knees. At the same time turn your upper body towards the leg in front. Do not let your knees turn in or out during the exercise. Stay in this position for a moment and then return to the starting position.

Repeat 20 times.

Stand straight with your feet hip width apart.

Sit back so that your knees stay above your toes. Stop when your thighs are parallel to the floor. Do not let your knees turn in or out.

Repeat 30 times.

Kneeling with your arms crossed on your chest.

Squeeze your buttocks firmly together, lean backwards keeping your back straight. Return to starting position.

Repeat 10 times.

Sidelying. Keep the leg on the bed bent and the upper leg straight.

Lift the upper leg straight up with ankle flexed and the heel leading the movement.

Repeat 30 times each side.

Lying on the floor, support your body weight on your forearms and knees.

Tighten your stomach muscles and keep your neck and back straight.

Hold 20 seconds.
Repeat 3 times.