Upper and Lower Core Training


Upper and Lower Core Training

In order that this has effect, you have to connect your upper and lower core with these exciting, functional, sport-specific, and fun exercises. Another recommendation is to augment your normal strength workouts with exercises using a physio ball and stretch bands will help get and keep you Fit to Ski in three dimensions. You will find these exercises are versatile, practical, transportable and affordable and strengthen the upper and lower core (trunk) muscles in all direction of motion.

Take into consideration Skiing requires stability, power, co-ordination, and agility in all three planes of movement to protect the entire back against load, torsion, and shear. Due to these requirements, it is recommendable to connect the upper and lower core with 3'dimensional training using numerous joints and groups of muscles passing through multiple planes of motion. So, this type of training will improve stability of the hips, trunk, and shoulder girdle and give you more dynamic strength to perform.

What are upper & lower core muscles?

The upper & lower core muscles include those muscles that attach in group and functional slings from the hips through the pelvis and torso to the shoulder girdle. Through these muscles you can get a stable platform for the extremities to work off of and protect your entire back and pelvis against injury during activity.

Here some benefits of Connect the Core
  • Help you to get a right posture
  • Increase the muscle strength and endurance
  • Make your athletic performance good
  • Optimize joint and muscle position sense (kinesthetic awareness)
  • Get better stability to dissociate upper and lower extremities
  • Help you to maintain your dynamic balance
  • Bigger movement efficiency

Recommendations before beginning

For this type of workout is important to choose the right ball size. The ball has to have the size that permits you sit on it with your knees bent to 90 degrees with your feet flat on the floor. Of course, hips also should be bent to almost 90 degrees but should be resting equal to or slightly higher than the height of your knees.

Also it is important to choose the proper stretch band strength is also essential. So far as possible, try to visit a reputable Sports Training supply store to select the appropriate length and strength. One long is always better as you can choke up or shorten it. At fist, start with a lighter resistance than you think you need as the stretch band provides continuous resistance and is often more difficult than you think.

Warm-Up First

One advice that you always have to take into consideration is before to start any exercise routine do some light dynamic warm up exercises like leg swings, high knees and crossover runs.

Usually warm-up is included as part of the any training routine. Then, fire the Core muscles with dying bug and bridge & ¼ twist exercises.
  • Wall Squats Ball and Band

    Hold a ball between knees then do wall squats and working mid back with stretch band. Try to do it 2 -3 x 10-15 reps slowly and gradually go deeper as strength improves.

  • Ball Squat Bands

    In order to increase resistance, place stretch bands around thighs and as you do the squats by driving hands up and forward. You just need light resistance. Try to do it 10-15 rep slowly.

  • Hip Hikes Ball Pull A & B

    Hold a phisio ball at above head height against the wall in a split squat position. Then squeeze the ball lightly and pull down to chest height. Do it while flexing the hip so your knee comes up and across at waist height. Try do it 2-3 x 10-15