{"id":10838,"date":"2019-10-10T11:06:42","date_gmt":"2019-10-10T09:06:42","guid":{"rendered":"https:\/\/www.checkyeti.com\/blog\/?p=10838"},"modified":"2021-07-29T17:56:06","modified_gmt":"2021-07-29T15:56:06","slug":"fit-for-winter-leg-muscles","status":"publish","type":"post","link":"https:\/\/www.checkyeti.com\/blog\/en\/fit-for-winter-leg-muscles","title":{"rendered":"Fit for winter #4: Leg muscles"},"content":{"rendered":"<p>Strong legs are essential for skiing. No problem. Experienced ski instructors together with <a title=\"SportboXX\" href=\"http:\/\/shop.sportboxx.eu\/\">SportboXX<\/a> -founder G\u00fcnther Matzinger have put together a range of <a title=\"Fitness exercises for winter \" href=\"https:\/\/www.checkyeti.com\/blog\/en\/tag\/fit-for-winter\">effective exercises<\/a> with which you can train your muscles to be ready for the slopes for when winter comes around.<!--more--><\/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=\"#pelvic\">Pelvic lifts<\/a><\/li>\n<li><a href=\"#heel\">Heel lift<\/a><\/li>\n<li><a href=\"#inner\">Inner leg lift<\/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_10810\" aria-describedby=\"caption-attachment-10810\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-thumbnail wp-image-10810\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-Stefan-Baumgartner1-150x150.jpg\" alt=\"Skiing instructor Stefan Baumgartner.\" width=\"150\" height=\"150\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-Stefan-Baumgartner1-150x150.jpg 150w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-Stefan-Baumgartner1-300x300.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-Stefan-Baumgartner1-100x100.jpg 100w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-Stefan-Baumgartner1.jpg 500w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><figcaption id=\"caption-attachment-10810\" class=\"wp-caption-text\">Stefan Baumgartner<\/figcaption><\/figure>\n<p><i>&#8220;The legs have to be well trained for deep snow slopes, mogul slopes or icy areas.&#8221;<\/i><\/p>\n<h2 id=\"how\">How it works:<\/h2>\n<p>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.<\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li><b>Warm up<\/b> before every workout<\/li>\n<li><b>Choose the number of exercises<\/b> 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<b> 2 to 3 sessions a week<\/b><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<figure id=\"attachment_10809\" aria-describedby=\"caption-attachment-10809\" style=\"width: 1359px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-10809\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-orientation-colours2.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-colours2.jpg 1359w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-orientation-colours2-300x93.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-orientation-colours2-768x238.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-orientation-colours2-1024x317.jpg 1024w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-10809\" class=\"wp-caption-text\">Use the colours to define the number of times you need to repeat the exercise according to your level of fitness<\/figcaption><\/figure>\n<h2 id=\"pelvic\">Pelvic lifts<\/h2>\n<figure id=\"attachment_10812\" aria-describedby=\"caption-attachment-10812\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-10812\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-pelvic-lift.jpg\" alt=\"The pelvic lift exercise.\" width=\"2000\" height=\"1200\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-pelvic-lift.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-pelvic-lift-300x180.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-pelvic-lift-768x460.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-pelvic-lift-1024x615.jpg 1024w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-pelvic-lift-1600x960.jpg 1600w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-pelvic-lift-1366x820.jpg 1366w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-10812\" class=\"wp-caption-text\">The pelvic lift exercise is an efficient exercise for training the leg and core muscles<\/figcaption><\/figure>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Lie on your back and bend up your knees<\/li>\n<li>Raise your pelvis until your thighs and upper body form a straight line<\/li>\n<li>Move back to the starting position<\/li>\n<li>More difficult: Whilst lifting the pelvis, raise and stretch one leg<\/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=\"heel\">Heel lift<\/h2>\n<figure id=\"attachment_10814\" aria-describedby=\"caption-attachment-10814\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-10814\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-heel-lift.jpg\" alt=\"The heel lift exercise.\" width=\"2000\" height=\"1200\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-heel-lift.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-heel-lift-300x180.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-heel-lift-768x460.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-heel-lift-1024x615.jpg 1024w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-heel-lift-1600x960.jpg 1600w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-heel-lift-1366x820.jpg 1366w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-10814\" class=\"wp-caption-text\">The heel lift trains the leg and core muscles<\/figcaption><\/figure>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Kneel down on your hands and knees<\/li>\n<li>Bend one leg and lift it upwards towards the ceiling<\/li>\n<li>Move back to the starting position<\/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=\"inner\">Inner leg lift<\/h2>\n<figure id=\"attachment_10813\" aria-describedby=\"caption-attachment-10813\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-10813\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-inner-leg-lifts.jpg\" alt=\"The inner leg lift exercise.\" width=\"2000\" height=\"1200\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-inner-leg-lifts.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-inner-leg-lifts-300x180.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-inner-leg-lifts-768x460.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-inner-leg-lifts-1024x615.jpg 1024w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-inner-leg-lifts-1600x960.jpg 1600w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2019\/09\/fit-winter-inner-leg-lifts-1366x820.jpg 1366w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-10813\" class=\"wp-caption-text\">The inner leg lift exercise focuses on strengthening the inner thigh muscles<\/figcaption><\/figure>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Lie on your side and stretch your upper leg out in front of you<\/li>\n<li>Lift and sink the lower, stretched leg<\/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><a title=\"Interview with G\u00fcnther Matzinger\" href=\"https:\/\/www.checkyeti.com\/blog\/en\/fit-for-winter-interview\">In this interview, SportboXX founder G\u00fcnther Matzinger<\/a> tells you why regular fitness training before your skiing trip can make a world of difference.<\/p>\n<p>Leg strengthening: Tick!<\/p>\n<p>&nbsp;<\/p>\n\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Strong legs are essential for skiing. No problem. Experienced ski instructors together with SportboXX -founder G\u00fcnther Matzinger have put together a range of effective exercises with which you can train your muscles to be ready for the slopes for when winter comes around.<\/p>\n","protected":false},"author":18,"featured_media":10729,"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 #4: Leg muscles<\/title>\n<meta name=\"description\" content=\"Fit for winter: These effective leg exercises work on one of the main muscle groups needed for skiing.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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