Get in ski shape

Try these toning techniques before heading back to the slopes

By Elaine Paoloni | amNewYork Features Editor

January 24, 2007

Although the Northeast hasn't been inundated with snow this season, ski resorts are open and many are offering good deals to lure skiers.

But before you make plans to hit the slopes, you better hit the gym to get your body geared up for all the twists, turns, bumps and jumps the sport brings.

"You get in shape in order to participate in sports, not by playing them," says Jan Griscom, a personal trainer at The Sports Center at Chelsea Piers and a former giant slalom and freestyle aerial expert. "Skiing is a sport that requires not only muscular strength, but endurance as well. For a short-lived ski season, it's important to be in good enough shape to enjoy every minute of it."

Whether you're a beginner or expert, the following moves will improve your leg strength, stability, stamina and timing to get the most out of your ski experience.

Beginner: Leg press
This move, which targets your glutes, quads, adductors and abductors, builds strength and endurance.

Place your feet parallel to each other on the platform of a leg press machine. Bend your knees to about 90 degrees. Press the weight away from your body until your legs are almost fully extended. There should still be a slight bend in your knees in order to keep tension on the muscles.

Next, shift the load by pressing harder first with one leg and then the other. By alternating sides, you will mimic the uneven terrain of a ski hill. You can also change the position of your feet (still keeping them parallel to each other), simulating the changing angle of your skis on the slopes. As you shift position, keep your toes on the platform and lift your ankles.

Use a weight light enough to allow for 60-90 seconds of repetitions before resting. Keep the rest intervals to 30 seconds or less.

Intermediate: Lateral hops
This move, which targets your glutes, quads, adductors, abductors, core and the muscles surrounding your ankles, builds leg strength while improving your ability to edge your skis.

Start in a crouched position with your knees bent approximately 30 degrees. Hop about 8-12 inches to one side, landing on the outside foot and holding for one second. Then hop to the other side, landing on the other foot and hold for one second. Keep your feet facing forward and knees bent throughout the exercise.

Advanced: Bongo Board
This move, which trains your nervous system to adapt quickly to unpredictable terrain, drastically improves your balance.

Stand on a Bongo Board with your knees slightly bent, and shift your weight left to right over the pivot point.

To progress, hold two poles, then one, then none, then close your eyes.