Time to get in shape!

If you’re hoping to catch some of that early season snow and like us have spent the summer months over indulging and lazing around then it’s probably time to start getting in shape so that you can make the most of your time on the slopes. You’ll need to give your who

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le body a workout as although your quadriceps work the hardest when you’re skiing you‘ll use all of your muscles and as soon as one of them becomes tired your ability to ski will suffer which is when accidents are more likely to happen.

It’s worth remembering that skiing exercises aren’t just for serious skiers, they improve every skier’s performance from beginner to expert. Skiing is of course very physically demanding but if you put in the effort now you’ll reap the rewards when you’re flying down the slopes! In particular you’ll notice the following benefits:

• Enhanced muscle endurance for those long runs that seem never ending
• Increases cardiovascular endurance so you can ski from the first lift in the morning to the last lift of the afternoon
• Improved stability and balance in all types of terrain and snow conditions
• Increased ability to move quickly in the tight, tree runs
• Ability to use explosive power for those short, intensive bursts in the mogul fields
• Reduced likelihood of injury

Here are our top five ski exercises that you can do at home without having to go to the gym!

Ski Jumps

Since skiing involves a significant degree of impact on the knees as well as frequent side to side motion, ski jumps is one of the best ski exercises you can do. To do these you start with your feet together, then bend your knees and jump to one side.  From there immediately jump to the other side.  Continue repeating this lateral back and forth movement, always being sure to keep your knees soft at impact.

Single-Leg Squats

Using two ski poles for balance, stand on one foot, lower yourself down until your thigh is parallel to the ground, and then raise yourself slowly. Start with three sets of ten reps per leg. As your hamstrings strengthen, drop the poles and do 15 reps per leg.

Wall sits

The wall sit makes you resist the force of your own body weight, which simulates what happens in certain parts of the turn while skiing. With your back against the wall, lower yourself down until your legs form a 90-degree angle. Try four sets of one-, two-, and three-minute intervals twice a week.

Lunges

Lunges are a great way of working the main muscles of your hips and thighs. Stand with your right foot forward and your left foot back about 3 feet apart. Bend your knnes to lower your body towards the floor. Keep your front knee behind your toes and make sure you lower your body straight down rather than forwards. Repeat 8 times before swapping legs.

Cardio workout

The best cardio workouts for skiing include running, step aerobics, elliptical training and rollerblading. Pick your favourite and try to spend at least 20 minutes working out a couple of times a week.

For detailed guidance on how to carry out all of the above check out About.com: Exercise.

So to avoid injury and misery take some time to get your body in shape for that first trip of the season, it’ll be worth it!