pil at eS f o r

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Winter
Sports
92 ultra-f it FEB/MAR 2011
By Caroline Sandry
This issue we take a look at Pilates for winter sports. Whether you prefer
hurtling down the mountain on one or two sticks – we have great exercises to

pil at eS f o r
keep you strong, balanced and injury free!

S
now boarding and skiing require
strong quads, flexible calf muscles,
good kinaesthetic awareness and
balance and a strong core.
Kinaesthetic awareness refers to ‘knowing
where your body is in space’ and as a skier
or boarder this is crucial. Training on an
unstable surface, such as a BOSU or wobble
board/cushion will improve your stability,
balance, agility and kinaesthetic awareness
and proprioception, making it perfect for
winter sports conditioning. Proprioception
refers to the various control mechanisms
that adjust your body automatically to
movement and load. Place a weight in the
hand of an outstretched arm, then your body
will automatically adjust to maintain the
loaded limb in its position (unless of course
the weight is too heavy). Proprioceptors and
muscles spindles interact with the nervous
system and a ‘control mechanism’ located in
the lower spine to control proprioception –
balancing exercises are great for improving
proprioception.
The following Pilates exercises use wobble
cushions (but you can use a BOSU or single
cushion if necessary) and will challenge your
core, pelvic stability and lower body strength. If
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possible try to work out near a mirror and
ensure that your knees are tracking correctly
– neither rolling in nor out as you bend them
(particularly in the lunge).
I have included the single leg bridge for your
glutes, as weakness here can cause poor
knee alignment, which in turn can cause injury.
additional exercises
Additional exercises to do to get fit for the
slopes should include resisted squats, leg
presses, step up and jump downs, calf raises
and plenty of stretching, focusing on the calf
muscles, hip flexors and back.

The Exercises
Balance squat
✱ Stand with one foot in the centre of each cushion
and ensure inner thighs are engaged to prevent
rolling outwards
✱ Bend knees to right angle and bring arms
forward for balance
✱ Return to standing
✱ Repeat x 15
✱ t o progress – rotate torso
from side to side as you
squat

t raining on an unstable surface, such

as a Bo SU or wobble board/cushion
will improve your stability, balance,
agility and kinaesthetic awareness
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Single leg
balance lunge
✱ Place one foot on the centre of
the wobble cushion and find
your balance
✱ Step back into a reverse lunge
✱ Touch your foot back in the
centre and find balance
✱ Step forward into a forward
lunge
✱ Repeat 8 sets on each leg

✱
New to balance training? practice this
in kneeling first (one knee in the centre
of each cushion. t oes up is more
challenging than toes on the floor).
Balance roll down to
plank/press up
✱ Stand on two cushions and find your balance
✱ Bend your knees to a shallow squat
✱ Draw your abs in and roll down one vertebra at a time until your
hands are on the floor
✱ Walk your hands out in front of you with control (try to take only 3
hand ‘steps’) to a hand plank position
✱ Keep your abs tight and then lower onto one elbow and then the
other – into an elbow plank
✱ Reverse each step (hand plank, hands step back, roll up and
balance).
✱ Repeat this process x 5
✱ For an additional challenge, add another set and from the hand
plank, perform 15 press ups

1 2 3 4

5 6 7

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Swimming balance
✱ Kneel on all fours, with right knee on the centre of your cushion
✱ Ensure your hands are under your shoulders and your shoulders are away from your ears

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✱ Keeping your abs tight, exhale and extend your left leg and right arm away from your body,
keeping neutral spine
✱ Inhale back to centre and repeat x 12 on each side

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Note: keeping your stationery toe in the air will increase instability and intensity

Bridge + Single leg bridge Step 2

Step 1 ✱ As step 1, lift both hips
✱ Lie on your back with feet and knees hip-width apart ✱ Lift one foot off the floor
✱ Engage your abs and use your glutes to lift your hips into the air ✱ Lower and lift your hips up and down 5 - 8 times
✱ Keep neutral spine and your pelvis level, then take one foot off ✱ Change legs and repeat
the floor for a couple of seconds
✱ Change legs and repeat 5 x on each side.

Side leg balance lift

✱ Lie on your side with pelvis on one cushion, ribs on the other (if on a BOSU,
rest pelvis on dome and support upper body on elbow)
✱ Exhale and squeeze abs as you lengthen and lift both legs in the air
✱ Inhale and lower back towards the floor
✱ Repeat 10 on each side
(This is a little easier if you rest your top hand on the floor)
2

Caroline Sandry is a qualified PT and Pilates teacher. She has written two books and has 10 DVDs to her name. www.carolinesandry.com

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