Exercises that will firm up your legs and prepare for the ski slopes

Want to get the most out of your next ski trip? Embrace your inner yogi, says Amanda Khouv.

SKIING involves loads of movements your body might not be used to, so taking care of your muscles and joints and prepping for the movements you put them through is key.

This doesn’t mean you have to spend weeks and weeks hitting the gym for ski-specific workouts, though. Just a quick yoga sequence before and after you head out with your skis can do the trick. “Taking to the slopes can be pretty hard work for your body,” says yoga instructor Adam Husler. “It puts large amounts of pressure on the knees and ankles while forcing the legs and core to work hard to stabilise and support the body as you twist, turn and slide.”

An efficient yoga practice also makes you a better skier. “It enhances strength through your legs and core, develops your balance to keep you off your bum and improves critical stability in your knees and ankles,” Adam adds. Try these poses to keep you on top form.

HOW TO DO IT: Before you hit the slopes, perform the moves one after another for a minute, then go back to the start and repeat twice more. Post ski, Legs Up The Wall is a great way to ‘wind down’.

1. Chair  

Great for: CORE AND LEG STRENGTH, KNEE STABILITY Technique:

Stand with your feet together and bend your knees. Drop your glutes toward the floor and tuck your tailbone under your body.

Draw your abdominal wall into your spine and reach your arms up to the sky, palms facing each other. Keep your eyes on your hands as you hold.

Draw your shoulders away from your ears, allowing your armpits to rotate in.

Hold this pose for one minute.

HOT TIP: Come up onto your toes for a challenge

2. Warrior III

Great for: IMPROVING BALANCE AND BUILDING STRENGTH AROUND ANKLES Technique:

With your right foot in front, lift your left leg behind you and lower your torso.

Try to find one straight line from the tops of your fingers to the ball of your back foot.

Hold.

Repeat on the opposite side.

HOT TIP: Send your arms to the side like an aeroplane’s wings

3. One armed plank  

Great for: BUILDING CORE AND UPPER-BODY STRENGTH FOR STABILITY AND POWER Technique:

Start off in plank position with your body in a straight line and hands directly under your shoulders.

Move your left hand so that it’s centered under your chest and extend your right arm forward.

If this feels easy, lift the opposite leg, too.

HOT TIP: Keep your hips square and don’t tilt either side of the body

4. Legs up the wall 

Great for: LEG RECOVERY APRES SKI Technique:

Lie with your bottom close to a wall and extend your legs so that they’re lying against the wall.

Push your heels to the sky and let your torso relax entirely.

Hold for as long as desired.

HOT TIP: To go deeper, extend your arms upwards to allow your shoulders to release to the floor

5. Boat

Sitting down, begin to balance on your glutes as you lift the legs up, while keeping your torso extended and slightly reclined.

Allow your knees to bend so that your lower legs are parallel to the floor and extend your arms up to the sky as you balance.

Extend your legs for more of a challenge — hold. SAFETY TIP: Don’t let the lower back overarch

Great for: FIRING UP THE CORE AND HIP FLEXORS Technique: