Get ski fit in six weeks

Over the coming weeks almost a million Britons will head abroad for their annual skiing holiday, and a fair number of them will come back with broken limbs, twisted knees or torn muscles, because they haven't prepared their bodies well enough.

According to Vanessa Haines of the Ski Club of Great Britain, holidaymakers launch into eight hours' skiing a day, from being relatively inactive at home. "Exhaustion is one of the main reasons why people fall and hurt themselves."

Here, with the help of leading experts, we have devised a six-week, pre-ski workout to help you get the most out of your holiday. You should aim to do each of the exercises two or three times a week.

Cardiovascular

Because your lungs will be forced to work extra hard in the high-altitude environment of a ski resort, it is important that you improve your aerobic fitness. "Skiing can be demanding, especially for beginners who spend so much time walking back up the slopes in their skis and boots," says Anna Dommersen, Cannons group exercise manager. She advises at least three 20-30-minute sessions a week - running, rowing and cycling are ideal.

Knee protection

Skiing forces your knees to work in an unusual way. This exercise will prepare them for the rigours of the slopes. Stand with your feet almost together and your knees slightly bent. Rest your hands on your thighs and, with your hips square, slowly rotate your knees in a full circle without moving your feet. Make sure your back, shoulders and hips stay in line. Perform a full circle eight times in each direction.

Core strength

Trunk twists:

This exercise works the waist and releases the tension that accumulates between the shoulders. It also helps you practise keeping your hips square while moving, which is an essential skill while skiing. Stand with your feet shoulder-width apart and place a broom handle behind your head and along your shoulders, so that your arms are outstretched. Keep your hips facing forward and breathe in as you slowly twist your upper body to the right. You can turn your head as you move, but keep your back straight and don't lean backwards. Return to the starting position and then turn to the left. Repeat eight times on each side.

The hundred

This Pilates move is far better than endless sit-ups for strengthening your core muscles. Lie on your back, knees bent and feet flat on the floor. Take care not to flatten your back into the floor or over-arch - it's important to maintain the natural curve of your spine. Lengthen your arms away from your shoulders, parallel to the floor, pulling your shoulder blades down your back. Curl your head and shoulders off the floor, inhale and exhale for a count of five per breath. Draw your navel towards your spine throughout the move but don't let your abdominals push upwards. To make the move a little more challenging, lift your feet off the ground, keeping them in line with your knees and parallel to the floor. Hold for up to a count of 100 if you can manage it.

How to strengthen your legs

One of the main causes of tiredness when skiing is poorly developed quadriceps and hamstring muscles, but these exercises to strengthen them can be done at your desk.

Sit on a hard-backed chair with your legs straight and your feet on the floor. Lightly grasp the sides of the chair for support. Breathe in and slowly raise the legs, keeping them straight. Try not to force your legs, but when they have reached a comfortable height, hold the position for 10 seconds. Slowly lower the feet to the floor and repeat 10 times.

Squats help to strengthen the thigh muscles, the gluteals - the predominant leg muscles used to support your body in skiing - and also the Achilles tendon in the heel, which is put under immense strain when you ski. Stand with your feet hip-width apart and your hands on your hips. With your back straight and pelvis tucked in, start to bend your knees.

As you get lower, make sure your knees are directly over your feet, not inside them. Squat to a comfortable position, but don't take your bottom lower than knee level. Slowly stand and repeat 10 times.

Ski Club of Great Britain on 020 8410 2000 or www.skiclub.co.uk; for details of lessons on dry slopes contact the British Ski and Snowboard Federation on www.complete-skier.com; Cannons on 08707 808182, www.cannons.co.uk