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Reprints From The Professional Skier

Spring 1996 - "Out Of Balance? Use Your Abs!" by Robin Getter

This article is reprinted from The Professional Skier. All copyrights apply. Please see our copyright and disclaimer notice page.

As a skier, you may ponder questions such as, "How do I achieve greater stability skiing moguls? How do I achieve greater extension and still stay in balance? How can I maintain balance or recover when I lose it?" Drawing on my 14 years of experience as a ski instructor, dance teacher, and aerobics instructor, I have an answer for you ... use your abs!

You create dynamic balance when skiing by tensing, holding, and releasing various muscle groups in the body. The abdominals are a large muscle group that, once in shape, can stabilize the center of mass, allowing for optimal performance from the other muscles needed for skiing. As a result, strong abdominal muscles allow you to achieve greater stability, better extension, and increased recovery potential (fig. 1).

Here are some basic exercises that are easy to do yet guaranteed to bring results. To stay motivated and set the rhythm, pick out a favorite song and perform the exercises for approximately 2 minutes each, continuing throughout the entire song. Doing these exercises just three times a week should noticeably strengthen your abs.

1. Basic Exercise (primarily uses the transverse abdominis). Lie down with the small of your back pressed firmly against the floor. Interlace your finger tips behind your head and pull your knees up, keeping feet flat on the floor. Raise your shoulders off the floor to a comfortable level, without tipping your chin toward your chest, and then lower them back down to the floor (fig. 2). While lifting and lowering, try variations in rhythm. For example, raise your shoulders for two musical beats and lower them for two beats, instead of lifting and lowering on every beat. Perform this basic exercise for two minutes.

2. Laterals (primarily uses the internal and external obliques). Keep yourself in the basic position described in the first exercise, but rest the outside of your left ankle on your right knee. Hold the left knee away from your body with your left hand and place your right hand behind your head, keeping the elbow out to the side. Lift and twist toward the left knee with your right shoulder, without tipping your chin toward your chest, and then lower back to the floor (fig. 3 above). Continue lifting with a twist and lowering for one minute, then change sides so that your right foot is on your left knee and you are lifting with your left shoulder, continuing for one more minute.

3. Uppers (primarily uses the rectus abdominis). Resume the basic position of the first exercise, with feet flat on the floor and knees bent. Keeping your left knee bent, lift your right leg straight up, at a right angle to your hips (or as close as you can make it). The sole of your foot should face the ceiling. Then release your hands from behind your head. Lifting your shoulders off the floor, reach with both hands toward the outside of your legs (fig. 4 above). Keep your head relaxed so that your chin doesn't touch your chest. Continue lifting and lowering for one minute, then change sides, placing the right foot on the floor with knee bent and lifting the left leg straight up for another minute. (If this exercise is too difficult at first and your neck gets tired, place one or both hands behind your head for support.) You can add to the strength-building effects of these exercises by using isometric holds during each one (i.e., holding a lift for eight or more counts before lowering back down to the floor). But, most important, find the right song and have a good time. Then go out and enjoy your increased performance on the slopes!

Robin Getter is a Certified Level III nordic downhill and Level II alpine instructor at Colorado's Steamboat Ski Area. She is also an aerobics and dance instructor and is certified by the American Council on Exercise.