Skating’s a fun way to get in shape, but if you’re worried that you’re not fit enough to hit the ice safely, here is an easy at- home fitness routine to do for two to three weeks before you begin your lessons:
LEGS
Level One (no resistance):
Leg Raises from the floor (each exercise requires about 20-30 repetitions for two-three sets):
1. Quadriceps: Lie on your back with one knee bent and foot on the floor and one leg straight. Lift the straight leg (foot flexed) until it is level with the knee of the bent leg.
2. Gluteus: Lie on your stomach with feet flexed so that the tops of the toes touch the floor. Lift one leg as high as your can from the floor. Switch legs. (Note: this can also be performed from an “all fours” position.
3. Abductors: Lie on your right side, left leg resting on top of the right leg. Lift the left leg away from the right leg. Switch to the left side and repeat.
4. Adductors: Lie on your right side with the left foot resting on a chair. Lift the right leg towards the left leg. Switch sides and repeat for the other leg.
5. Calves: Stand and repeatedly raise your heels off the floor on “tippy toes.”
Level Two (adding some resistance):
Add resistance bands to each of the above exercises, performing each set 15-20 times or more for two to three sets.
Level Three (work with machines, performing 15-30 repetitions for two to three sets):
1. Leg Press (quadriceps, gluteus, hips)
2. Leg Extensions (quadriceps)
3. Hamstring curl (hamstrings)
4. Adduction/Abduction (Inner and outer thigh)
5. Standing and seated calf machines
BALANCE
Level One:Stand on each leg for 30 seconds.
Level Two: Stand on each leg on a dense foam pad for 30 seconds.
Level Three: Stand on each leg on a Bosu ball or inflatable discs.
CORE (abdominals, gluteals, lower back):
Level One: Lie on the floor with both feet flat, knees bent. Push through the feet and lift the hips off the floor and hold for 30 seconds to one minute.
Level Two: Lie on the floor with both feet on a stability ball. With arms at your side for added stability, lift your hips off the floor, keeping the legs straight, and hold for 30 seconds to one minute.
Level Three: Same as Level Two, but do not place your arms on the floor — rest them on your thighs as you hold for 30 seconds to one minute.
