1. Think squats
"The best is to do these exercises 3 times a week. For each session, do 3 sets of 20 with breaks of 5 minutes.
Stand with your arms outstretched in front of you, legs apart, push your butt backwards and then bend your knees, tightening your abdominal muscles and breathing in, and push back up as you breathe out.
You can modify the squat exercise by transferring your body weight : once you have bent your knees, stay down and transfer your body weight entirely on your left leg, then re-centre your weight over both bent legs and rise back up. Do the same for the other leg.
2. Lunges are effective too
In addition to alternating slots you can vary the exercises by doing jumping and side slots!
Another exercise that allows you to control your speed and movements on the ski slopes is called alternating forward lunges. Place one foot in front and the other behind. Lift the heel of the leg behind you.
Bring your knees down as you breathe in, push on the heel of the front leg, and then stand back up, stretching both legs at the same time. Remember to exhale and keep both feet parallel. Do the same exercise with the other leg. This activity is great for strengthening your knees.
If you want to make things a bit more challenging, try jumping lunges: lower your knees until you have almost touched the ground, then jump, swapping the foot at the back to the front. This exercise makes your legs more dynamic, and it works your heart.
3. Work your abs with a plank
You can do this activity 3 times a week. And for the more motivated... You can try the pumps !
Try this floor-based core-strengthening exercise : place your forearms and palms on the floor and take the weight on your bent toes.
Be careful to keep your back straight; don’t sneakily raise your buttocks - we're watching you ! Hold this position for 20 to 30 seconds, breathing normally, rest for 3 minutes, then repeat the exercise 3 times.
4. Look after your back
To avoid a sore back, here's a simple exercise to strengthen your back muscles: sit on your butt and place your hands behind you. Raise your pelvis up towards the ceiling; you should only have your hands and heels on the ground.
5. Do some lateral work if you snowboard
Stand with your back straight, spread one leg to the side, bending the knee. Remain in this position for a few seconds, then return to your position.
If you are a snowboarder, you can do the same physical training as for skiing. But you should do some extra lateral movement exercises, because this is the hardest part of snowboarding.
The aim is to prepare your brain and muscles to move laterally. For example, do side lunges.
You can also do rotational exercises: ask someone to stand to your right and throw you a medicine ball (a ball used for strengthening muscles and rehabilitation). Throw the ball back sideways, turning your upper body towards the person.
If you enjoy boxing exercises, don't stint on these! Most snowboarding injuries occur to the wrists, so this activity helps prepare your body for a possible fall. Put on boxing gloves, close your fists and hit a punch bag. This creates shock waves that improve bone density and this strengthens your wrists.