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6 Exercises That'll Have You Ready to Hit the Slopes

These 6 simple exercises will go a long way toward helping you be in tip-top shape to hit the slopes this skiing season!

With the arrival of winter comes our favorite winter sport: skiing!

The snow is deep, the slopes are steep, and you're ready to strap on those skis. But it's been a whole year since the last time you skied—are you sure you're still in skiing shape? Here are a few of the best exercises to prep for skiing season.

Skater Lunges

This side-to-side lunge will get your legs and spine ready for those rapid zigzag movements on the ski slopes!

Start with your legs spread shoulder width apart, head up and back straight. Step your right foot behind your left leg, and drop into a Lunge. Bring your right foot back to its original position, then repeat with your left foot for another Lunge. Perform 10-15 reps per side.

Single-Leg Eccentric Press

Did you know that roughly 80 percent of skiing focuses on eccentric muscle contractions? You end up feeling sore because you haven't trained your muscles right—until now.

Load your leg press machine with 65 percent of the weight you use for two legs. Place one foot on the plate, and lower it slowly. At the bottom, place your second foot on the plate, and use both legs to push back up. Lower again with one leg, then push back up with two legs. Repeat 10 times per leg.

Jump Squats

To get your legs ready to absorb the impact of high ski jumps, mix a jump into each squat. You'll feel the burn in no time!

Start with your legs spread shoulder width apart, head up and back straight. Perform a simple Squat. As you come up, jump as high off the ground as possible. Control your landing then drop into another Squat. Perform 10-15 reps for a complete set.

Stiff-Legged Deadlift

Your hamstring do a lot of the work of keeping you steady while skiing, so this exercise will strengthen them like a boss!

Stand in the classic Barbell Deadlift position, but with your knees locked and your legs stiff. Lean forward with the weight, using your hips as the hinge. Use your hamstring muscles to come back up, and thrust your hips forward to accentuate the movement. Repeat 10-15 reps for a set.


Your triceps do a lot of work on the slopes, as they push against the ski poles to help you move. This workout focuses on your triceps, getting your arms ready for a day of hard work.

Grab the two bars of your Triceps Dip machine, and letting your legs hang down, lower yourself slowly until your elbows reach a 90-degree angle. Push back up, pause for a 1-count at the top, and repeat 10 times.

Russian Twists

his killer core movement will strengthen your abs and obliques (side muscles) in preparation for all that twisting and turning you'll do on the slopes.

Sit on the floor, with your knees bent and feet flat. Grip a weighted medicine ball with both hands. To begin, lift your feet from the floor and bring the ball to touch the floor on your right side. Without lowering your feet, cross the ball over your body and touch the floor on your left side, then back to your right. Repeat 10-15 times per side, with your feet never touching the floor.

[Image via Shutterstock]

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