Fit for winter #3: Core muscles

Strong calf muscles alone are not enough to survive when out on the piste. When it comes to skiing, the core muscles are the body’s true power centre. These ensure stability and hinder the muscles from tiring too quickly. Experienced ski instructors together with SportboXX – founder Günther Matzinger have developed a range of effective exercises designed to prepare you for the piste

The programme:

With Stefan Baumgartner

Ski school director, Saalbach Hinterglemm

Skiing instructor Stefan Baumgartner.
Stefan Baumgartner

“Those who train their core muscles will be more stable on their skis and can master tricky & uneven slopes without problems”

How it works:

    • Warm up before every workout to make sure your muscles are warm
    • 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 exercises you need to perform according to your level of fitness

Cloud pusher

The cloud-pusher exercise.
The cloud-pusher strengthens the core muscles
    • Lie on your back and stretch out your legs directly upwards at a right angle
    • Slowly lift up your backside, pulling up with your legs as high as possible
    • Relax
    • Repeat the exercise as recommended according to the 3 levels of difficulty

Rolling up

The rolling up exercise.
The rolling up exercise focuses on the upper core muscles
    • Lie on your back with bent knees, your feet still on the ground.
    • Lift up both legs simultaneously and roll them in towards your upper body until your buttocks and hips lift off the floor
    • Relax
    • Repeat the exercise as recommended according to the 3 levels of difficulty

Cherry picking

The cherry picking exercise.
The cherry picking exercise is ideal for all core muscles
    • Lie on your back and lift your arms and legs directly upwards
    • Try to reach your toes with your hands, without bending your legs
    • Relax
    • Repeat the exercise as recommended according to the 3 levels of difficulty

Core muscles now strengthened: Tick!

Give yourself time to get in shape before your skiing trip. SportboXX founder Günther Matzinger explains why in this interview.


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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