The most reliable way to improve your snowboarding and prevent injury is to exercise off the mountain. Most people who workout off the hill tend to focus on strengthening leg muscles.
Keeping your legs in shape is definitely a priority, but snowboarding also requires a lot of core strength. The following core exercises will help you to turn better, spin harder, and reduce your risk of injury.
Planks are an excellent core exercise. Get on the ground in a pushup position with your hands and toes supporting your body weight. Lower from your hands down to your forearms while keeping your back straight and your eyes looking down at the floor. Hold this position, with your body in a straight line, as long as you can. Try to work up to four reps of 60 seconds each.
Medicine Ball Oblique Twists
These oblique twists will strengthen your abs to provide better balance and more power for turning and spinning. Sit on a cushioned mat and hold a medicine ball with both arms straight out in front of your body. Lean back -- keeping your back off the floor -- and lift your legs slightly off the ground. Rotate the ball from side to side, touching it to the floor each time. Start with three sets of 10 twists and increase the number of twists as you feel comfortable.
On a cushioned mat, lie with your back on the ground and your hands resting under your lower back. Bend one leg up, so your foot is lying flat on the floor and leave your other leg laying on the ground. Tighten your abs, lift your shoulders off the ground and hold this position for three seconds. Repeat the exercise 15 times.
Arm and Leg Reaches
Lay on the ground in the plank position with your toes and forearms holding the weight of your body. Instead of keeping your back completely flat, it’s OK to let it naturally arch in this exercise. Lift your left arm off the ground and extend it straight forward. At the same time, lift and straighten your right leg. Hold this position for 10 seconds, then repeat the exercise with your opposite arm and leg. Work up to performing 10 repetitions on each side.
Plank Arm Lift
An accelerated version of the plank -- this exercise takes your core strength to the next level. Lay on the ground in the plank position with your toes and forearms holding your bodyweight. Raise one arm off the floor and extend it straight forward. Hold this position for five seconds, then repeat the exercise with the other arm. Do five repetitions for each arm.