Six weeks to perfect legs

Almost a million Britons will head for ski slopes this winter. Of those, roughly 20 per cent will hobble home with muscles knotted like pretzels or, for the less fortunate, sprains and fractures - along with the memory of a holiday that went downhill faster than they did.

That is why experts and physiotherapists are offering a timely piece of advice: start strengthening your ski legs now if you don't want your holiday to come to a painful end.

"Because most people only get to ski or snowboard once a year, they forget how physically strenuous it can be," says Vanessa Fisher, spokesperson for the Ski Club of Great Britain. "They plunge from being relatively inactive at home to skiing for eight hours a day, which can be exhausting. To get the most enjoyment out of a skiing holiday, you should start getting fit for it about six weeks in advance."

But there is no need for the gym. Here we've devised a six-week pre-ski commuter workout to help you get the most out of your holiday.

WEEK ONE

Get a walkout: Aerobic fitness is often something people overlook, but because your lungs will be forced to work extra hard in the high-altitude environment of a ski resort, it is important. "Skiing can be demanding, especially for beginners who spend so much time walking back up the slopes in their skis and boots," says Louise Sutton, head of healthand-exercise science at Leeds Metropolitan University.

"Although skiing itself isn't particularly hard aerobic exercise, the environment makes it more challenging. Ideally you should work towards doing at least three 20-to-30-minute aerobic sessions a week between now and your holiday - walking or running to work or at lunchtime is ideal because it recruits all the major muscles in the legs, which means you are getting stronger, too."

WEEK TWO

Before breakfast: "Pilates moves are far better than endless sit-ups for strengthening the core muscles that support your entire body when you ski," says Sutton. Try this one: 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 your spine, and keep a neutral back position which maintains the natural curve of your spine. Lengthen your arms away from your shoulders, gently 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 abdominal muscles push upwards so that they create a dome shape. 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.

WEEK THREE

In front of the television: "If you can't find a ski-specific fitness class, then doing Pilates for six weeks will help enormously," Vanessa Fisher says. "Or try to include a few Pilates moves in your own routine." This particular exercise works the waist and releases tension which accumulates between the shoulders. It also helps you to practise keeping your hips square while moving, which is essential in skiing.

Stand with your feet shoulder-width apart and place either a ski pole, a broom-handle or a golf umbrella behind your head across your shoulders. Keep your hips facing forward and breathe in as you slowly twist your upper body to the right. 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.

WEEK FOUR

On the Tube: The type of force that skiing exerts on the body is very different from normal stresses and strains. To prevent injury, it is important to strengthen muscles that are often overlooked, such as those at the front of the shins. Jon Larner, physiotherapy manager at Bupa Hospital in Norwich, suggests the following exercise. Sitting in a chair, place your feet flat on the floor and lift your toes as far as you can while keeping your heels on the ground. Repeat until you feel the shin muscles getting tired and do the exercise a couple of times a week until you leave.

Another exercise to try on the Tube is one that improves your balance. Stand on one leg and, once you are steady, close your eyes for up to 30 seconds before changing legs. When you can do this comfortably, try lifting your leg up and down a few inches with your eyes shut.

WEEK FIVE

At your desk: "One of the main causes of tiredness and injury when someone is skiing is poorly developed quadriceps and hamstring muscles in the upper legs," says ski-fitness expert Anna Dommerson. "Certain exercises can be done at your desk to strengthen these areas."

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. Do this every day.

WEEK SIX

At the photocopier: OK, so you may prefer not to work out in full view of your colleagues, but in theory, squat exercises can be performed anywhere. "Squats help to strengthen the thigh muscles, the predominant leg muscles used to support your body in skiing, and also to strengthen the Achilles tendon in the heel which is put under immense strain when you ski," says Louise Sutton. 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 too close together. Squat to a comfortable position, but don't take your bottom lower than knee-level. Slowly stand and repeat 10 times. Ideally you should do some squats every day.

For more information, call the Ski Club of Great Britain on 020 8410 2000 or visit www.skiclub.co.uk