Time to Hit the Slopes! Total Gym Workout for Skiing


Winter has arrived, the snow is falling, and it is time to tackle the slopes! What better way to de-stress from the holidays and get great exercise, by enjoying a fun day of snow skiing. Whether you are a beginner, intermediate, or advanced skier the following Total Gym workout exercises will keep you going strong.

Before we get started let’s first cover some basic important skills and techniques when it comes to the sport of skiing.

  • Weight Distribution/Balance: Concentrate on where the center mass of your body weight is over your feet, it may be on the heels, across the foot, or on the balls of the feet.
  • Upper and Lower Body Separation: The upper body above the waist should work independently from your legs. With the upper body facing slightly down the mountain this helps to keep the majority of the weight over the downhill ski helping to grip.
  • Range of Movement: Skiing requires a range of movements beginning with the ability to turn the skis and stay in balance. Remember to allow your legs to gently flex and bend if you are losing balance until ready to start the next turn. Good skiers always look ahead and adjust their balance before the next move.
  • Stabilize the Core: Pay attention to movement happening in the lower body with the upper body remaining still. The more the upper body moves around it is likely to cause problems with balance. A good exercise to counter this is to tighten the stomach muscles and keep the core stable to reduce upper body movement.
  • Planting Poles: Poles help provide rhythm and assist with balance and movement. Hold the poles in front of your body wider than hip width apart. When planting poles allow the legs to stretch, edges to change, and skis to turn.
  • Book a Lesson: It never hurts to consult a professional to improve skills and technique. This can help with confidence and get you feeling ready and excited to hit the slopes. Take a moment to research some recommended ski schools in the area for the next planned snow skiing adventure.


Nine Recommended Total Gym Exercises for Skiing

  • Stretcher Exercise: Keeps upper and lower body flexible both required while performing movements when skiing.
  • Twisting Squat: Increases strength and mobility in both legs by mimicking lower body ski- type movements.
  • Surfer Lat Pull: Works the upper and lower body while kneeling and stretching at the same time. Both muscle groups need to be strong in order to ski effectively and avoid injury.
  • Twister: Focuses on lower abs, upper and lower back. Keeps the core strong and increases strength in the entire back. Improve balance and helps to decrease upper body movement.
  • Toe Raises: Calf and ankle strength. It is essential to have strong calves and ankles with a constant twisting and turning motion that happens while skiing.
  • Arm Pullover: Targets shoulders, upper back, triceps, abs, and chest. All these muscle groups are used with consistent pole planting and proper weight distribution.
  • Leg Pull: Wing attachment needed. Strong hamstrings, thighs, glutes, and calves all need to remain strong to ski. Increases strength and flexibility in these muscle groups while maintaining a solid core.
  • Seated Row: The upper back and biceps are consistently worked while skiing. With the upper body leaning downward and arms slightly lifted the seated row exercise encourages the body to remain in proper posture position with palms facing in at shoulder width distance while pulling into the rib cage.
  • Seated Curl: Biceps, forearms, and shoulders play a large role in being able to maintain proper form while skiing. When these muscles become weak more pressure may be placed on the back causing posture to suffer resulting in the inability to have the lower body work independently from the upper body.

Health Benefits to Skiing

Skiing is a great sport for all ages and levels. While there are not many sports that can be performed in the winter time, skiing is possible and fun and can be good for both the body and the mind. Following are just a few health benefits that come along with skiing:

  • Strengthens bones and joints
  • Increases cardiovascular endurance
  • Strengthens upper and lower body muscles
  • Improves balance and core strength
  • Increases flexibility
  • Boosts mood
  • Improves sleep
  • Promotes healthy eating



Whether you have a week, day, or just a few hours, skiing is a great form of exercise with various mental and physical health benefits. Take some time to enjoy the outdoors this winter season while having some fun out on the mountain. Stick to a regular Total Gym workout routine and enjoy the sport of snow skiing for years to come.

Did you find this Total Gym workout for snow skiing helpful? Send us a photo or email we would love to hear from you.

Happy Holidays,


Cara Beltran

Cara Beltran, CPT, is a NCCPT certified trainer, GRAVITYTrainer, and tennis teaching professional. She completed her undergraduate degree from the University of California at Berkeley where she competed on the women’s tennis team throughout college. Her fitness experience has also included working as the Education and Training Coordinator for Total Gym Global Corporation. Cara currently works as a GRAVITYTrainer for the YMCA of San Diego, where she enjoys teaching classes and encouraging her students to reach their strength and fitness goals. She enjoys inspiring those around her to stay active and be the best that they can be.

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