Get Fit for Skiing: 8 Exercises to Do Before the Season

Skiing and snowboarding work your legs, your core and your balance hard. Many people who arrive unprepared wake up stiff on day two and spend less time on the slopes than they planned. A few weeks of simple preparation reduces fatigue and helps you move with more control.

When should you start?

Four to six weeks before your trip, two or three sessions a week of 20 to 30 minutes are enough. None of the moves below needs any equipment. If you have a health condition or an injury, talk to your doctor before you start.

8 exercises

1. Squat

With your feet shoulder-width apart, push your hips back and down as if sitting on a chair, without letting your knees pass your toes. 3 sets of 12-15 reps.

2. Wall sit

Lean your back against a wall and slide down until your knees are at 90 degrees, then hold. This position is very close to the one you use on skis. 3 sets of 30-60 seconds.

3. Lunge

Step forward and lower your back knee towards the floor, then return to the start. 3 sets of 10 reps on each leg.

4. Skater jumps

Jump sideways off one foot and land softly on the other. This side-to-side movement trains the muscles you use in turns. 3 sets of 20 seconds.

5. Plank

Hold your body in a straight line on your forearms and toes. 3 sets of 30-45 seconds.

6. Side plank

Keep your body straight on one forearm and the outside edge of your foot. 3 sets of 20-30 seconds on each side.

7. Single-leg balance

Stand on one foot with your knee slightly bent. When it gets easy, close your eyes or try it on a cushion. 3 sets of 30 seconds on each leg.

8. Glute bridge

Lie on your back with your knees bent, lift your hips, squeeze and lower slowly. 3 sets of 15 reps.

Do not forget cardio

A day on the slopes lasts for hours, and because ski resorts are high up you may run out of breath sooner. Brisk walking, cycling or climbing stairs a few times a week builds your stamina.

Warming up on the slopes

Warm up for five to ten minutes before your first run: leg swings, arm circles, a few squats and an easy first descent. Do not head straight for a difficult run with cold muscles.

You are ready

With your legs prepared, the first days are much more fun. We have collected the most common beginner mistakes in our guide to first ski trip mistakes. On our First Steps lesson packages at Erciyes, instructors set the pace to suit you.

• Fitness
• Exercise
• Skiing
• Snowboarding