Hi my name is Steve Nichipor. I'm a professional mountain guide with Bretton Woods Ski Resort and I'm going to show you muscles to strengthen for cross country skiing. Like all active sorts, strengthening the most specific muscles will help you cross country ski more efficiently. Cross country skiing requires good aerobic fitness, a strong core and strong balancing muscles. Before the snow flies, aerobic fitness can be gained by running, cycling, hiking, swimming or any other aerobic activity. For more specific muscle strengthening, there are a few simple exercises that don't require any special equipment but will help you get ready for a great cross country ski season. One easy way to strengthen balancing muscles is to simply stand on one foot. If you can do that for one minute, try doing it with your eyes closed. If that is easy also, try moving your arms and legs around while balancing on one foot for an additional challenge. Another good exercise for cross country skiing is the hip circle which strengthens your hip abductors but also many of the other smaller balancing muscles in your core and legs. Stand on one foot with the other leg extended to your side, make smaller circles clockwise and counterclockwise. You can vary the size of the circles to mix it up a bit. Do this for up to a minute and then switch sides. Last but not least, air skiing uses many of the required muscles in a motion that mimics classic cross country skiing and helps with coordination and rhythm as well. With your feet shoulder width apart, stand on one foot and extend one arm forward and the opposite leg backward, swing your extended arm back at the same time as you bring your leg and opposite arm forward. Keep swinging back and forth for 30 seconds to a minute then switch sides. Doing these exercises for a few months before your ski season starts, will help you have one of your best ski seasons yet.