Don't let your core be the weak link when skiing!

Strong core muscles help against back problems  - and provide more power in your skiing!

If you are prone to back pain - or just get a sore back when you're skiing, do yourself a favor and do some core exercises as part of your ski conditioning.  

Don’t get fixated on doing lots of ab curls or crunches – it is boring and it is not even the best solution.  There are lots of other more efficient ways of getting a strong core. And you really do get a better, stronger and healthier back from this.  Believe me, I have worked my way back to world cup level in moguls after two herniated discs - with training only. 

Exercises that get your core muscles accustomed to work together to support the spine in skiing like situations are the most functional.

I have shown some examples for you below: 

It is important that you perform the exercises as described.  You might want to use a mirror in the beginning to ensure that you keep you straight.

The Plank:
This is an example of a simple but effective exercise to strengthen the core.   The exercise is called "the plank," because you have to stay stiff as a plank in the shown position,  This is teaching you to stabilize the spine in a static position.

Instructions: Lay down on your stomach.  Get up on to support yourself on your elbows and toes while holding your body in a straight position so that legs and spine are on the same line.  If the hips come up higher than the rest of the body, you will not get as much out of the exercise. Once you are up, suck your belly button towards the spine so you do not "hang" in the spine. You shouldn’t be arching your back more than its natural curve.  Stay in this position as long as you can and stop as soon as you feel the urge start to drop your hips downwards.

Single leg plank:
This is a progression of the plank.  It is a little more difficult because of the rotational balance element when you lift the leg. Be aware that the body will want to rotate to the side where you lift the one leg because of the lost support point.  To avoid this rotation, we must resist by using the core muscles.


Instructions: The starting position is the plank position.  From here,.slowly lift one leg - still with the spine and legs on the same straight line.  You have now removed a support point, so your body will want to rotate to this side. Feel how you use your core muscles to resist rotation and keep your body straight.  This assimilates how the core muscles work together to support the spine in skiing.

Plank hands on ball:
This core exercise works like the plank, only it is a little more unstable because of the ball.  It works your shoulder stability at the same time.

Instructions: Place your hands on a fitness ball shoulderwidth apart.  From here, walk backwards until the legs are stretched, and you only support yourself with the hands and feet while holding your body in straight position so that legs and spine are on the same line.  If the hips come up higher than the rest of the body, you will not get as much out of the exercise. Once you are up, suck your belly button towards the spine so you do not "hang" in the spine. You shouldn’t be arching your back more than its natural curve.  Stay in this position as long as you can and stop as soon as you feel the urge start to drop your hips downwards.

Spiderman on the big ball:
If the plank on ball feels easy, try this one.  When you lift your knee towards your chest, you not only add the rotational element you also work your rectus abdominus in that side.  I like this because it works one side at a time. If you have recurring back problems, you have most likely developed muscular assymetry around your spine. When you work both sides simultaneously you cannot be sure that your weaker side doesn’t let your stronger side take most of the load, thus developing the assymetry even further.  With this exercise it is impossible to compensate like this.

Instructions: The starting position is the plank position.  From here,.slowly bring one knee towards the chest - still with the spine and legs on the same straight line.  You have now removed a support point, so your body will want to rotate to this side. Feel how you use your core muscles to resist rotation and keep your body straight.  This is also an assimilation of how the core muscles work together to support the spine in skiing.

Make sure you strengthen your hips as well if you want to avoid back pain when skiing .