Spring has sprung, for a lot of people this means the running season is finally here. But for skiers like me, it means good bye to the skiing-season ... This isn’t a time to get lazy however, maintaining and building strength is crucial to have a shot in the next season to come.
My name is Ida Ruder. I´m a Swedish adventurer and skier that loves to exercise and push limits. But most of all, I love being outdoors and explore the nature. So, when there is no more snow to indulge, I like to do my fitness regimen outside in fresh air while I explore new environments.
Today I will inspire you to do the same, through a leg program that you can do anywhere!
I personally love doing leg workouts because it’s the part of my body that I use the most.
We all depend on our legs and it´s crucially to help them gain the power they need to carry us through life - and for skiers, up and down the mountains!
Here are 5 fantastic leg exercises that you can do anywhere outside. To maintain and gain the strength you need for summer, and of course to combine the beautiful summer vibes outside with a fun empowering outdoor-exercise!
1. Running Stairs
Running stairs is fantastic! You know why? Because it activates more muscle than normal traditional running and you can do it in any staircase! It ads even more explosive power to your workout and exceeds the muscular capacity we use when running. Another benefit is that running upstairs is easier on the joints
How to: Try to have a balanced step, slightly running on your toes, and run with equivalent step and fluent rhythm. Look where you are going and just go for it!
Main muscular areas targeted: The Quadriceps, The Hamstrings,The Gluteals, The Hip Flexors, The Calves.
Strengths: You can do it anywhere. It’s never far away and it gives a good over all exercise for your body!
2. Wall sit
This is an efficient and hence popular leg exercise for downhill skiers prepping for the season.
How to: Sit down against a wall. Pressing your entire back against the wall. Let your feet and legs create exactly a 90-degree angle, and make sure to keep your knees parallel and your feet falt against the ground. Endure for as long as you can. Make those legs burn!
Main muscular areas targeted: Mainly builds isometric strength and endurance in the glutes, calves and quadriceps.
Strengths: The wall sit pushes your quads real bad. This is empowering isometric strength in these muscle groups. It also works the muscles endurance real well.