{"id":10742,"date":"2019-10-03T08:57:45","date_gmt":"2019-10-03T06:57:45","guid":{"rendered":"https:\/\/www.checkyeti.com\/blog\/?p=10742"},"modified":"2021-07-29T17:59:00","modified_gmt":"2021-07-29T15:59:00","slug":"fit-for-winter-core-muscles","status":"publish","type":"post","link":"https:\/\/www.checkyeti.com\/blog\/en\/fit-for-winter-core-muscles","title":{"rendered":"Fit for winter #3: Core muscles"},"content":{"rendered":"<p>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\u2019s true power centre. <!--more-->These ensure stability and hinder the muscles from tiring too quickly. Experienced ski instructors together with <a title=\"SportboXX\" href=\"http:\/\/shop.sportboxx.eu\/\">SportboXX<\/a> &#8211; founder G\u00fcnther Matzinger have developed <a title=\"Fitness exercises for winter\" href=\"https:\/\/www.checkyeti.com\/blog\/en\/tag\/fit-for-winter\">a range of effective exercises designed to prepare you for the piste<\/a><\/p>\n<p>The programme:<\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li><a href=\"#how\">How it works<\/a><\/li>\n<li><a href=\"#cloud\">Cloud pusher<\/a><\/li>\n<li><a href=\"#rolling\">Rolling up<\/a><\/li>\n<li><a href=\"#cherry\">Cherry picker<\/a><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p style=\"text-align: center;\">With <a title=\"Ski lessons with Stefan Baumgartner\" href=\"https:\/\/www.checkyeti.com\/en\/stefan\">Stefan Baumgartner<\/a><\/p>\n<p style=\"text-align: center;\">Ski school director, Saalbach Hinterglemm<\/p>\n<figure id=\"attachment_10702\" aria-describedby=\"caption-attachment-10702\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-thumbnail wp-image-10702\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-Stefan-Baumgartner-150x150.jpg\" alt=\"Skiing instructor Stefan Baumgartner.\" width=\"150\" height=\"150\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-Stefan-Baumgartner-150x150.jpg 150w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-Stefan-Baumgartner-300x300.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-Stefan-Baumgartner-100x100.jpg 100w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-Stefan-Baumgartner.jpg 500w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><figcaption id=\"caption-attachment-10702\" class=\"wp-caption-text\">Stefan Baumgartner<\/figcaption><\/figure>\n<p style=\"text-align: center;\"><i>&#8220;Those who train their core muscles will be more stable on their skis and can master tricky &amp; uneven slopes without problems&#8221;<\/i><\/p>\n<h2 id=\"how\">How it works:<\/h2>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li><strong>Warm up<\/strong> before every workout to make sure your muscles are warm<\/li>\n<li><strong>Choose the number of exercises <\/strong>you want to practice, according to your abilities and the desired intensity<\/li>\n<li>Ideally start training about 3 months before your ski holiday and do <strong>2 to 3 sessions a week<\/strong><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<figure id=\"attachment_10672\" aria-describedby=\"caption-attachment-10672\" style=\"width: 1359px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-10672\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-orientation-colours.jpg\" alt=\"The colour-coded levels give an overview of the three stages of difficulty.\" width=\"1359\" height=\"421\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-orientation-colours.jpg 1359w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-orientation-colours-300x93.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-orientation-colours-768x238.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-orientation-colours-1024x317.jpg 1024w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-10672\" class=\"wp-caption-text\">Use the colours to define the number of exercises you need to perform according to your level of fitness<\/figcaption><\/figure>\n<h2 id=\"cloud\">Cloud pusher<\/h2>\n<figure id=\"attachment_10726\" aria-describedby=\"caption-attachment-10726\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-10726\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-cloud-pusher-1.jpg\" alt=\"The cloud-pusher exercise.\" width=\"2000\" height=\"1200\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-cloud-pusher-1.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-cloud-pusher-1-300x180.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-cloud-pusher-1-768x460.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-cloud-pusher-1-1024x615.jpg 1024w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-cloud-pusher-1-1600x960.jpg 1600w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-cloud-pusher-1-1366x820.jpg 1366w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-10726\" class=\"wp-caption-text\">The cloud-pusher strengthens the core muscles<\/figcaption><\/figure>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Lie on your back and stretch out your legs directly upwards at a right angle<\/li>\n<li>Slowly lift up your backside, pulling up with your legs as high as possible<\/li>\n<li>Relax<\/li>\n<li>Repeat the exercise as recommended according to the 3 levels of difficulty<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h2 id=\"rolling\">Rolling up<\/h2>\n<figure id=\"attachment_10725\" aria-describedby=\"caption-attachment-10725\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-10725\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-rolling-up-1.jpg\" alt=\"The rolling up exercise.\" width=\"2000\" height=\"1200\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-rolling-up-1.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-rolling-up-1-300x180.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-rolling-up-1-768x460.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-rolling-up-1-1024x615.jpg 1024w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-rolling-up-1-1600x960.jpg 1600w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-rolling-up-1-1366x820.jpg 1366w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-10725\" class=\"wp-caption-text\">The rolling up exercise focuses on the upper core muscles<\/figcaption><\/figure>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Lie on your back with bent knees, your feet still on the ground.<\/li>\n<li>Lift up both legs simultaneously and roll them in towards your upper body until your buttocks and hips lift off the floor<\/li>\n<li>Relax<\/li>\n<li>Repeat the exercise as recommended according to the 3 levels of difficulty<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h2 id=\"cherry\">Cherry picking<\/h2>\n<figure id=\"attachment_10727\" aria-describedby=\"caption-attachment-10727\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-10727\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-cherry-picking.jpg\" alt=\"The cherry picking exercise. \" width=\"2000\" height=\"1500\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-cherry-picking.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-cherry-picking-300x225.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-cherry-picking-768x576.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-cherry-picking-1024x768.jpg 1024w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-10727\" class=\"wp-caption-text\">The cherry picking exercise is ideal for all core muscles<\/figcaption><\/figure>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Lie on your back and lift your arms and legs directly upwards<\/li>\n<li>Try to reach your toes with your hands, without bending your legs<\/li>\n<li>Relax<\/li>\n<li>Repeat the exercise as recommended according to the 3 levels of difficulty<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Core muscles now strengthened: Tick!<\/p>\n<p>Give yourself time to get in shape before your skiing trip. <a title=\"Interview with G\u00fcnther Matzinger\" href=\"https:\/\/www.checkyeti.com\/blog\/en\/fit-for-winter-interview\">SportboXX founder G\u00fcnther Matzinger explains why in this interview<\/a>.<\/p>\n<p>&nbsp;<\/p>\n\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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\u2019s true power centre.<\/p>\n","protected":false},"author":18,"featured_media":10728,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_generate-full-width-content":"","footnotes":""},"categories":[136],"tags":[522],"coauthors":[468],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.6.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fit for winter #3: Core muscles<\/title>\n<meta name=\"description\" content=\"Fit for winter: Here you will find the ideal exercises for strengthening your core muscles, to be optimally prepared for your next skiing trip.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.checkyeti.com\/blog\/en\/fit-for-winter-core-muscles\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fit for winter #3: Core muscles\" \/>\n<meta property=\"og:description\" content=\"Fit for winter: Here you will find the ideal exercises for strengthening your core muscles, to be optimally prepared for your next skiing trip.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.checkyeti.com\/blog\/en\/fit-for-winter-core-muscles\" \/>\n<meta property=\"og:site_name\" content=\"checkyeti Blog\" \/>\n<meta property=\"article:published_time\" content=\"2019-10-03T06:57:45+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-07-29T15:59:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-core-muscles.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2000\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.checkyeti.com\/blog\/#website\",\"url\":\"https:\/\/www.checkyeti.com\/blog\/\",\"name\":\"checkyeti Blog\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.checkyeti.com\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/www.checkyeti.com\/blog\/en\/fit-for-winter-core-muscles#primaryimage\",\"inLanguage\":\"en-US\",\"url\":\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-core-muscles.jpg\",\"contentUrl\":\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-core-muscles.jpg\",\"width\":2000,\"height\":1200,\"caption\":\"The cloud-pusher strengthens the core muscles\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.checkyeti.com\/blog\/en\/fit-for-winter-core-muscles#webpage\",\"url\":\"https:\/\/www.checkyeti.com\/blog\/en\/fit-for-winter-core-muscles\",\"name\":\"Fit for winter #3: Core muscles\",\"isPartOf\":{\"@id\":\"https:\/\/www.checkyeti.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.checkyeti.com\/blog\/en\/fit-for-winter-core-muscles#primaryimage\"},\"datePublished\":\"2019-10-03T06:57:45+00:00\",\"dateModified\":\"2021-07-29T15:59:00+00:00\",\"author\":{\"@id\":\"https:\/\/www.checkyeti.com\/blog\/#\/schema\/person\/b19cd2bbd5438430df3e243eb9eb802a\"},\"description\":\"Fit for winter: Here you will find the ideal exercises for strengthening your core muscles, to be optimally prepared for your next skiing trip.\",\"breadcrumb\":{\"@id\":\"https:\/\/www.checkyeti.com\/blog\/en\/fit-for-winter-core-muscles#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.checkyeti.com\/blog\/en\/fit-for-winter-core-muscles\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.checkyeti.com\/blog\/en\/fit-for-winter-core-muscles#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Accueil\",\"item\":\"https:\/\/www.checkyeti.com\/blog\/en\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fit for winter #3: Core muscles\"}]},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.checkyeti.com\/blog\/#\/schema\/person\/b19cd2bbd5438430df3e243eb9eb802a\",\"name\":\"Ally\",\"image\":{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/www.checkyeti.com\/blog\/#personlogo\",\"inLanguage\":\"en-US\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/3c165789054836a3b59c479e507a1c3b?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/3c165789054836a3b59c479e507a1c3b?s=96&d=mm&r=g\",\"caption\":\"Ally\"},\"url\":\"https:\/\/www.checkyeti.com\/blog\/author\/ally\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","lang":"en","translations":{"en":10742,"fr":3113,"de":614,"it":3725},"pll_sync_post":[],"_links":{"self":[{"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/posts\/10742"}],"collection":[{"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/users\/18"}],"replies":[{"embeddable":true,"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/comments?post=10742"}],"version-history":[{"count":22,"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/posts\/10742\/revisions"}],"predecessor-version":[{"id":15692,"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/posts\/10742\/revisions\/15692"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/media\/10728"}],"wp:attachment":[{"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/media?parent=10742"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/categories?post=10742"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/tags?post=10742"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/coauthors?post=10742"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}