This is also the time of year when many of you go off to hit the slopes (after not even putting on a ski boot in a year) and come back limping and crying. Not our clients. Many of you have returned after going through a series of Mogul Madness classes reveling that you hit the ski slopes like you never stopped skiing. We’ll give you Black Diamond Quads in no time.

Here are a few pre-ski pointers:

Start doing Ball Squats now to build up the quads. Backward lunges are also great.

Wall Sits are also good to strengthen quads and easy to execute. Just lean back into the wall like you are sitting in a chair and stay there as long as you can. Build up the amount of time you can sit.

Seated Leg Lifts. Sit with your back against the wall and lift your straight leg and hold for as long as you can. These are really hard so don’t be discouraged (wimp) if you can only lift for a second.

Seated ABC’s. In a chair sitting straight up (no leaning back cheaters), put your leg straight out in front and write the block ABC’s with your leg (not your foot…again with the cheating). Try and get all the way through the alphabet.

Lastly, remember it is important to stretch. Not 2 minutes before you are ready to ski your first run. Start with an aggressive stretching program now and it will really pay off! If you need help with any of this…you know where to find us!!!

Have a Happy & Vibrantly Healthy New Year from all of us at Fit First Pilates!

Fire Hydrants

Get down on “all-fours.” Both of your hands should be palm side down and flat on the floor. Your knees should be bent at a 90 degree angle and both your knees as well as your toes should also have contact with the ground.

Choose which side you will work first. Pick either your left or right side for your first set. After performing the first set, you should switch sides.

Wet the hydrant. While keeping your leg bent, lift the chosen leg up and rotate it out to your side until the inside of your thigh is parallel with ground. This is much like when a male dog lifts his leg out to urinate.

Return to the original position on “all-fours.” This is known as 1 repetition or “rep,” and it is the end position of the exercise.

Donkey Kicks

Same starting position as Fire Hydrants.
Take a nice deep breath in.
As you breathe out, draw your naval to your spine, raise your right leg to a 90 degree angle to the ceiling. Keep the weight on your left leg.

Keep your back straight (no sagging or arching) do not lean backward or forward and do not allow the knee of the lifted leg to go higher than the line of your neck.

Your right foot should be pointing toward the ceiling as you do small pumping motions as if you were trying stick something to the ceiling.

As you breathe in, lower your right leg back to the starting position

Repeat this exercise with your left leg.

There are many good variations to these like straight leg circles and swing kicks. You can even make up your own as long as the form stays the same. No back sway or arch. Keep your body position straight. No Leaning to one side or the other. As with any exercise you try. Be sure to check with your doctor ( Duh…I have to say that ) and if you find that kneeling on one side is too hard on the knee or leg, you can use a gardening pad under your knee and this usually solves the problem.

E-mail us with any questions and send us those bikini pictures sporting your new buns of steel!!!!