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to watch out for is your knee alignment. Are your knees rolling in/or out as you squat down? If so place a small ball or towel between your knees and squeeze to control the alignment as you perform the squat.

Once you are proficient with the posture perform a set of 10 repetitions after the 10th hold in a squat for 30 to 60 seconds. Repeat this 2 more times. Add weights only after you have good form with the exercise and can perform 30 repetitions with ease.

2. Lunges - Place one foot in front of the other and wide enough apart so that when you lunge you are keeping a 90 degree angle at both the front and back knee. Start by holding the wall or a bar to ensure you are balanced when performing the exercise. Slowly lower your trunk straight down as you keep your abdominal muscles engaged with good posture.

Use the same rule as with the squats, once proficient then progress to weights and/or walking lunges.

Last is the endurance you need to make it down the hill and not feel like you are going to pass out from lack of oxygen. Try to do at least 15 minutes or more of aerobic activity a day. While walking is always great you need to make sure whatever you do you are getting your heart rate up and maintain it in your training zone. Otherwise you are not getting the benefits of aerobic endurance. So instead of just walking pick up the pace and get your arms involved, as this will raise your heart rate. Or do any other aerobic activity you enjoy such as running, biking or the elliptical trainer.

Also, don't forget to include some balance activities with your program. This can be as simple as practicing standing on one leg and holding up to 30 seconds.

We all have busy lives and schedules but if you put aside a little time now to get in shape you will find you are having fun on the slopes! And isn't that what skiing should be all about and not nursing an injury or sore muscles?

Learn more about this author, Natalie I. Kelly.
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