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the floor. Hold each stretch 20-30 seconds, repeat 2-3 times.

Now that you are stretched out you want to focus on strengthening. This is important because strength won't come on the slopes and you will pay with sore muscles. The most important muscles to withstand the swishing motions of skiing are abdominals, quadriceps and hip muscles.

Strengthening the abdominals you want to consider the various muscle groups - rectus, obliques and transverse abdominals (core muscles). There are a variety of abdominal exercises but I like using the swiss ball to work on balance and core. If you have never used a swiss ball in training first sit on the ball to get comfortable.

1. Rectus (abdominal curls on ball) - Once you feel balanced on the ball walk your feet forward until your lower back is on the ball. You want to ensure your tailbone, pelvis and low back are supported on the ball. Keep your knees and feet hip width apart and hands behind head. Set your abdominal muscles by drawing your navel to your spine. Curl your upper body up to a position between lying and sitting. Perform 3 sets of 15 repetitions.

2. Oblique curls on ball - Same position as with the abdominal curls. Then you are going to raise your right shoulder and reach your right hand across your body to the left. Roll back down and repeat the same on the left side. Perform 3 sets of 15 repetitions.

3. Core and overall abdominal workout - This is an advance exercise so work up to this one. Lie on your back with the ball between your ankles and your arms extended overhead. Simultaneously lift your head, shoulders and ball off the floor and transfer the ball from your ankles to your hands. Then return the ball to the original position. Perform 3 sets of 15 repetitions.

Now for the hip and quad strengthening exercises. The best exercises are good old fashion squats and lunges.

1. Squats - Begin with feet shoulder width apart and a neutral pelvis. What I mean by a neutral pelvis is thinking about your posture "are you slouching your upper body or maybe you are arching your mid-back" Abdominal should be engaged as you bend the knees and hips. The best way to ensure your posture and form is correct is to visualize a chair being behind you and your trying to sit down. Also, remember knees should NEVER go over your toes so that is why using the visual of a chair is sometimes helpful. If you are still having difficulty with this posture then practice with a chair behind you and lightly tap as you squat down.

Another thing

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