Exercises to help skiers and snowboarders get in shape for the slopes

The following 10 exercises can be done at home or at a gym. It is always advisable that individuals consult with their primary care physician before starting a fitness program and also spend time with a professional trainer to make sure the exercises are being done correctly.

Classic squats — Start slowly to make sure the form is correct and there is no pain. With feet flat on the ground, drop down until the thighs are parallel to the ground and then push through on the heels and back up to a standing position. The classic squat builds strength, muscle and mobility. Do several repetitions.

Lunges — There are several versions of lunges, but the knee-drop version is the most popular. Take a large step forward with the forward knee bending and the trailing leg straight with the toe stationary. Then bring the trailing leg up and step out, as if walking, leaving the toe stationary on the trailing leg . Put the right leg forward, then left, then right and so on.

Wall sit — With back flat against the wall, lower the body so the quads are parallel to the floor and the knees are bent at 90 degrees in a sitting position. Start with sitting this way for one minute then build up.

Box jumps — This involves stepping up onto a box. The box should reach to the top of the knee cap. Step up onto the box with both feet, then jump back with both feet hitting the ground at the same time, then step back on the box. Do several repetitions.

Pushups — Lie face down, place the hands on the ground about even with the shoulders and push up, keeping the body rigid, toes on the ground, arms extended, then lower the body and repeat. Do several repetitions.

Intervals — This can be done with a treadmill or by running outdoors. The idea is to vary training from active to recovery. Start at a slow speed for, say three minutes, then sprint for a minute, then slow down for three minutes and sprint for a minute.

Burpees — This is a full-body exercise performed in four steps: Start in a squat position with the hands on the floor, then kick the feet back into a pushup position, then jump back into a squatting position and then leap up and land on the feet, and then do it again. Do several repetitions.

Bicycle — This is probably one of the more popular and enjoyable exercises. It builds both the legs and endurance. Can either ride on the road or pick a mountain-bike trail or ride a stationary bike indoors.

Plank — This is a good exercise for the abs and back. Lie face down and rest on the forearms with arms forward and palms down. Lift the body onto the toes while resting on the elbows and keeping the back straight. Hold for a period of time, then relax and repeat. Do several repetitions.

Hanging crunch — This involves use of a parallel bar. While hanging from the bar, bring the knees up toward the chest, then relax and lower the legs back to the hanging position and repeat. Do several repetitions.