Fit for winter #1: Body stabilisation

Is your mind already on skis but your body isn’t quite there? Experienced ski instructors and SportboXX have put together eight sets of effective exercises that are specifically designed to train the most important muscle groups. Whether on a mogul slope, in deep snow or on an icy run – this fitness programme will leave you optimally prepared.

The programme:

With Thomas Vau

State certified ski instructor, Arlberg

State certified ski instructor Thomas Vau.
Thomas Vau

“Body stabilisation strengthens not only the core and stomach muscles, it also hinders backache after a long skiing day.”

How it works:

Each of the workouts trains a specific group of muscles. Those who want to see noticeable fitness improvement should not miss out any exercises. All you need to exercise: a thermal mat, motivation and a love of winter.

    • Warm up before every workout
    • Choose the number of exercises you want to practice, according to your abilities and the desired intensity
    • Ideally start training about 3 months before your ski holiday and do 2 to 3 sessions a week
The colour-coded levels give an overview of the three stages of difficulty.
Use the colours to define the number of times you need to repeat the exercise according to your level of fitness

Reverse forearm support

The reverse forearm support exercise.
The reverse forearm support exercise strengthens the whole body
    • Lie on your back, leaning on your forearms and with your face upwards
    • Lift your body and pelvis up from the floor and lay your head back loosely against your neck
    • Try to hold the position without sinking
    • Relax
    • Repeat the exercise as recommended according to the 3 levels of difficulty


The Superman exercise.
The “Superman” exercise is ideal training for body stabilisation
    • Start in the push up position
    • Simultaneously lift one leg and the opposite arm, stretching them out & holding the position for several seconds
    • Relax
    • Repeat the exercise as recommended according to the 3 levels of difficulty

Forearm support forwards-backwards

The forearm support exercise.
The forearm support exercise works on each of the muscle groups
    • Support yourself on your forearms, facing down towards the mat
    • Using your upper body muscles, slowly move your body forwards
    • Relax
    • Repeat the exercise as recommended according to the 3 levels of difficulty

Body stabilisation: Tick!

Find out here why it makes sense to already begin your winter training in our interview with SportboXX founder Günther Matzinger.


I have always loved snow but winter in England was usually more grey than white. Now living in Austria, my kids have inherited my passion for skiing and we make most of every winter, getting out in the snow whenever we can!


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