No matter what your level of skiing or boarding, you need to prepare in advance to develop strength, flexibility, balance and endurance to participate safely and without pain. In particular, your workout should target quadriceps, hamstrings, calves, back and abdominals to keep them strong and flexible.

As with all new exercise programs, consult your doctor or primary healthcare provider first.

This efficient circuit-training program requires only a stability ball and targets the areas used most by skiers and boarders. Start now so you’re in the best shape ever when you hit the powder.

How to use this plan

• Complete the circuit a few times a week or every other day. Avoid doing it on consecutive days.
• Before beginning the circuit, do 5 to 10 minutes of a warm-up activity (such as an easy jog or vigorous walk) to increase heart rate and body temperature.
• Do each exercise in order, with 10-20 repetitions of each, and with minimal resting time in between. You may complete this circuit of eight exercises one to three times, resting for two minutes between circuits.
• Complement this program with cardiovascular exercise and flexibility exercises, including stretches for quadriceps, lower back, glutes, calf and hamstrings, four to seven times a week.

The ultimate 8-step ski prep circuit

1. Ball lunge. Rest one foot on an exercise ball, with shoe laces facing downwards. Keeping your knee in line with the toes on the other foot, lower yourself down, keeping your back straight. To increase challenge, perform with a dumbbell in each hand.
   Targets: Quadriceps, glutes, hamstrings
2. Hip elevation. Lying on your back, with your calves resting on the ball, raise your butt off the floor and roll the ball towards you until the soles of your feet are flat on the ball.
   Targets: Hamstrings, glutes, calves
3. Plank on ball. Positioning yourself with arms and body straight and hands on top of the ball, hold the position for 10-20 seconds. Your hands should be touching or slightly apart.
   Targets: Abdominals, lower back, pectoral (chest), triceps, shoulders
4. Wall squat. Position the ball between your lower and middle back and the wall. Keep your back upright and straight. Slowly lower your body down until your thighs are parallel with the floor, and then slowly push yourself back up to the starting position. To increase challenge, perform with a dumbbell in each hand.
   Targets: Quadriceps, glutes, hamstrings
5. Calf raises. Rest one foot on an exercise ball, with shoe laces facing downwards. Lift your heel off the ground to contract the calf muscle.
   Targets: Calves
6. Superman on ball. Lying face downward with body centred on the ball, raise your right arm and your left leg simultaneously. Hold 1-2 seconds. Repeat with opposite arm and leg.
   Targets: Lower back, glutes
7. Ball crunches. To find the correct starting position, lie on your back on the ball, feet spread comfortably apart. Walk yourself forward until you feel the ball under your shoulder blades. Raise and lower upper torso, and use your legs to keep your body stable. Keep head in line with spine. Exhale on exertion, and inhale on the downward motion.
   Targets: Abdominals
8. Hip adduction with ball. Put the ball between your legs and bend knees toward chest. Squeeze the ball as hard as you can (for three seconds) while exhaling.
   Targets: Adductors (inner thighs)