Exercises To Do For Beginning Snow Skiing

Being physically fit will enhance your enjoyment when you start snow skiing. The muscles of the legs, hips and arms are all strongly involved in skiing and you'll need to condition them so you can get the most out of your time on the slopes. Prepare for the demands of skiing by starting your pre-skiing training six to eight weeks before your trip to the slopes. In addition to skiing-specific exercises, do some general fitness training, such as jogging, swimming or, the skiers' favorite, cycling--all of which will improve your aerobic fitness.

Squats

Performed with a barbell resting on your shoulders, dumbbells in either hand or a medicine ball held to your chest, squats will strengthen all of your skiing muscles. Stand with your feet hip width apart and your feet turned out to a "5 to 1" position. Push your hips back and bend your knees as if sitting down in a chair. Keep your torso as upright as possible, your weight mainly on your heels and look directly forward throughout. Descend until your thighs are as close to parallel with the floor as possible before returning to the standing position by extending your knees and hips simultaneously. Perform three sets of eight to 12 repetitions, resting for 60 to 90 seconds between sets.

Lying Hip Extensions

Lying hip extensions concentrate on your hamstrings at the back of your thigh and your gluteus maximus--also known as your butt. Lie on your back with your legs bent so that your feet are flat on the floor approximately 6 inches from your butt. Place your hands, palms down, by your side. Using only your legs and pushing through your heels, lift your hips off of the ground and up towards the ceiling. Hold the most contracted position for one to two seconds before lowering back to the ground. Repeat for three sets of 15 repetitions, resting 60 seconds between sets.

Wall Squats

Skiers traditionally use wall squats to help them develop muscular endurance in their legs. Stand with your back against a sturdy wall with your feet 12 inches from the base. Slide your body down the wall until you knees reach 90 degrees. Your thighs should be parallel to the floor. Hold this position for 30 to 60, seconds depending on your fitness level. Perform three sets of this exercise, resting 60 seconds between sets.

Rubber Band Swimmers

Targeting the arms and core, rubber band swimmers train your body for the polling action of cross-country skiing. Attach two exercise bands to a sturdy anchor at shoulder height. Take a band in each hand and hold your arms out straight, at shoulder level. Step back until there is a small amount of tension in each band. Keeping your knees slightly bent, bend forwards dynamically at the waist while driving your arms and hips backwards. The bands should touch the front of your shoulders as your arms extend behind you and you lean forward. Don't round your spine during the exercise. Stand up and let your arms return to the starting position before repeating. Perform three sets of 20 repetitions, resting 60 seconds between sets.

Ankle Jumps

Your ankles will be held immobile within your ski boots, but your calf muscles will work hard while you ski. To strengthen your calves, stand with your feet close together, your knees slightly bent and your hands by your side. Using mainly your ankles and not your knees, perform two-footed jumps in place. Try to maximize height while minimizing ground contact time. Perform three sets of 20 repetitions, resting 60 seconds between sets. Perform this exercise on a cushioned surface, wearing supportive exercise shoes.