Getting ready for the slopes insprires a lot of people to get into the gym and start preparing for yearly skiing trip. What you may not realize is that your focus on the gym should be on endurance more than strength. Strength specialist, Scott Livingston suggest a few ski-friendly exercises.
The three exercises he recommends are the Split Squat, Ball Back Extension, and the Front to Side Plank. These are his descriptions of the exercises, and I want to include some pictures along with his words.
SPLIT SQUAT
Skiers may have a parallel stance on the hill, but in reality both legs work as one, which is why it pays to improve your single leg stance and balance while building strength in your quadriceps and hamstrings.
Start position: Stand with your back to an exercise ball and place the instep of your left foot on top of the ball. Move your front leg forward to lengthen your stance and make sure the foot is pointing forward (not angled outward). Shift your body weight over the front leg.
Action: Lower your hips until your front knee is flexed to 90 degrees. Lift the hips back up to the starting position. Lift and lower the hips a maximum of 30 times before switching legs.
Tip: If the knee of the front leg pushes ahead of the foot while lowering your hips, lengthen your stance by moving your front leg farther from the ball.
Skiers may have a parallel stance on the hill, but in reality both legs work as one, which is why it pays to improve your single leg stance and balance while building strength in your quadriceps and hamstrings.
Start position: Stand with your back to an exercise ball and place the instep of your left foot on top of the ball. Move your front leg forward to lengthen your stance and make sure the foot is pointing forward (not angled outward). Shift your body weight over the front leg.
Action: Lower your hips until your front knee is flexed to 90 degrees. Lift the hips back up to the starting position. Lift and lower the hips a maximum of 30 times before switching legs.
Tip: If the knee of the front leg pushes ahead of the foot while lowering your hips, lengthen your stance by moving your front leg farther from the ball.
EXERCISE BALL BACK EXTENSION 
The back is the first muscle group to fatigue in skiers,which is why it needs extra work to improve endurance.
Start position: Kneel behind an exercise ball and lower your upper body over the ball, looking at the floor in front of the ball. Lift your knees off the floor and roll the ball under your hips. Interlock your fingers behind your head.
Action: Keep your lower body stationary and lift your upper body off the ball. Hold for 90 seconds. Lower your upper body to the ball and repeat four more times.
Tip: Keep your head in line with the spine as you lift your upper body off the ball.
The back is the first muscle group to fatigue in skiers,which is why it needs extra work to improve endurance.
Start position: Kneel behind an exercise ball and lower your upper body over the ball, looking at the floor in front of the ball. Lift your knees off the floor and roll the ball under your hips. Interlock your fingers behind your head.
Action: Keep your lower body stationary and lift your upper body off the ball. Hold for 90 seconds. Lower your upper body to the ball and repeat four more times.
Tip: Keep your head in line with the spine as you lift your upper body off the ball.
FRONT TO SIDE PLANK 
The plank improves core stability, which helps skiers maintain an upright posture even during unexpected changes in terrain.
Start position: Lie on your stomach and prop your upper body off the floor by placing your weight on your forearms. Your elbows should be positioned right underneath the shoulders, with your hands pointing forward. Both feet are flexed with the toes on the floor and the heels pointing toward the ceiling.
Action: Push your body off the floor until your head, shoulders, hips, knees and heels are in a straight line. Hold for 30 to 45 seconds. Rotate your body to the side, while maintaining the plank position, supporting the weight of your upper body on one arm (legs should be stacked one on top of the other with the hips off the ground). Hold for 30 to 45 seconds.
Rotate back to the front plank position and lower your hips back to the floor. Relax for 30 seconds and repeat the manoeuvre, this time rotating the body to the other side.
Tips: Breathe normally (don't hold your breath) through all phases of the exercise. For a less challenging version of the exercise, perform the plank position from the knees, not the toes.
The plank improves core stability, which helps skiers maintain an upright posture even during unexpected changes in terrain.
Start position: Lie on your stomach and prop your upper body off the floor by placing your weight on your forearms. Your elbows should be positioned right underneath the shoulders, with your hands pointing forward. Both feet are flexed with the toes on the floor and the heels pointing toward the ceiling.
Action: Push your body off the floor until your head, shoulders, hips, knees and heels are in a straight line. Hold for 30 to 45 seconds. Rotate your body to the side, while maintaining the plank position, supporting the weight of your upper body on one arm (legs should be stacked one on top of the other with the hips off the ground). Hold for 30 to 45 seconds.
Rotate back to the front plank position and lower your hips back to the floor. Relax for 30 seconds and repeat the manoeuvre, this time rotating the body to the other side.
Tips: Breathe normally (don't hold your breath) through all phases of the exercise. For a less challenging version of the exercise, perform the plank position from the knees, not the toes.
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