Avoid Apres-Ski Medical Bills

PHYSIO BALL BRIDGE WITH LEG CURLS

Benefit: Works your core and hamstrings.

How to: Lying on the ground with heels up on a physio ball, lift your hips off the floor, making sure to keep them level. Then curl your legs, rolling the ball toward you. Continue to roll the ball out and back while maintaining the bridge.

Ease up: If the curl is too much, just hold the bridge. Then try holding the bridge with one leg.

More challenge: Do the exercise with one leg at a time.

Duration: Start with two to three sets of 10 to 20 reps.

STEP DOWNS

Benefit: Improves your balance while strengthening your glutes and quads.

How to: Standing on a box or step, let your left leg hang over the side. Squat with your right leg until your left heal touches the floor then straighten your right leg. Then repeat with the opposite leg. Keep your squatting knee over your foot and your pelvis balanced.

Ease up: If you struggle to keep your balance, try squatting with both legs and holding the position. You can even wear your ski boots for this exercise, Krugh says.

More challenge: Use a higher step. Or, to improve your balance, play catch with somebody during the exercise.

Duration: Three sets of 10 to 15 on each leg.

RESISTED CRAB WALK

Benefit: Strengthens your hips and glutes.

How to: With an elastic band around your ankles, squat with your knees over your feet. Step sideways, taking a big step with your lead foot and a smaller step with your back foot, making sure there is always resistance on the band. After 15-20 feet, walk back leading with the opposite hip.

Ease up: Take fewer steps.

More challenge: Krugh suggests trying a crab walk for the same amount of time it takes you to make a ski run.

Duration: Start with one to three sets of 15 steps in each direction.


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