Maintain Strength, Mobility & Flexibility Post-Snow Season

Pilates for Winter Athletes: Maintain Strength, Mobility & Flexibility Post-Snow Season

Maria Sollon, MS, CSCS, PES

As winter winds down and the snow begins to melt, skiers, snowboarders, and winter sports enthusiasts should shift their focus to maintaining strength, mobility, and flexibility to stay ready for the next season of activities.  Since the body adapts to the demands of snow sports, transitioning out of the season without proper care can lead to tight muscles, imbalances, and reduced range of motion. Pilates-based strength and mobility training is an excellent modality to incorporate into your routine. These exercises can help you maintain core stability, joint health, and flexibility, keeping your body strong beyond the slopes!

Prior to introducing the Pilates exercises you can perform on your Total Gym, it’s important to understand why maintaining muscular strength and conditioning is so valuable as the seasons shift.

Why Strength, Mobility & Flexibility Matter Post-Snow Season

Winter sports demand a unique combination of power, endurance, and control.  As the season ends, it’s essential to address:

Strength Maintenance: Keeps the core, legs, and upper body strong to transition into other activities (hiking, biking, running, racket sports, etc.).Joint Mobility: Supports fluid movement and injury prevention as the body shifts from intense seasonal activity.Flexibility & Recovery: Helps release tightness, restore balance, and maintain muscle elasticity to prevent stiffness and discomfort.

Common Post-Season Challenges for Winter Athletes

Fatigue & Overuse Injuries: Core and lower body muscles can be overworked after a long season.Stiffness & Limited Range of Motion: Cold weather and repetitive motions can restrict movement.Core Stability Decline: Loss of endurance and strength in the core affects posture and balance.Muscle Imbalances: Skiing and snowboarding often lead to dominant movement patterns that require correction.

How Pilates Helps Winter Athletes Stay Strong & Flexible

Pilates provides an integrated approach to movement that:

Builds Core Stability: Essential for balance, spinal health, and injury prevention.Enhances Hip, Spine & Shoulder Mobility: Maintains fluid movement for better transitions between activities.Improves Balance & Coordination: Activates stabilizer muscles for better overall control.Prepares the Body for Spring Activities: Keeps strength and mobility intact for a smooth transition into warm-weather sports.

Total Gym Pilates Routine for Strength, Mobility & Flexibility

The following Total Gym workout is designed to maintain muscle integrity, enhance joint stability, and promote fluid movement as you transition out of winter sports and into the next season ahead.

Directions:

Perform all exercises in a slow and controlled manner.Aim for 10 reps each side, 1 set per movementNote: It’s about quality over quantity! Focus on good form and mind-muscle connection.

Be sure to check out the video to see a demonstration of these Pilates exercises performed on your Total Gym.

Set Up: Low Level

Optional: 1 hand weight for extra resistance

Key: (R/L) Right / Left Sides

THE MOVES

Reverse Lunge + Rotation (R/L)Goal: Engages core, legs, and obliques while improving rotational mobility.

Side Splits + Skater (R/L)Goal: Enhances hip mobility, balance, and lower-body strength.

Jack Rabbit (Knee Tucks)Goal: Strengthen the core, improve spinal stability, and enhance control for dynamic movement.Modified: Face tower for support.Advanced: Hands on the floor for core and shoulder activation.CONNECT CABLES *Curl Press Extend + RotationGoal: Strengthens biceps, shoulders, and triceps for upper-body endurance.

Kneeling Squat ChopsGoal: Engages core and rotational strength, crucial for maintaining stability.

Alternating Swan Sweeps (Back & Side)Goal: Promotes spinal mobility and flexibility, reducing stiffness.

Incorporating Pilates-based exercises on your Total Gym can help you stay conditioned and  feeling your best for new adventures ahead!

Train Hard.

Maria

@GROOVYSWEAT  

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