Ski Season is upon us and to get you in shape for the slopes, I've put together a series of exercises using the BOSU ball that will target the legs , thighs and improve your core stability.

Why use the BOSU?

The BOSU ball is a half ball that stands for "Both Sides Utilised"

It will improve your balance, co-ordination and core stability as well as toning and strengthening some of your leg muscles when used as an aid to training. It is an ideal piece of equipment that will simulate the instability that the snow will give you.

By performing these exercises prior to your ski trip, you will be getting your muscles used to instability and strengthening your core which will in turn reduce your risk of injury.

How To Do It

20 -30 reps of each
Suggested 3-4 times a week

Basic Squat

Areas trained - Front & Back of thighs, Bottom and Balance

• Place the BOSU level side up and stand on it with feet hip distance apart.
• Bend your knees until you get a 45º angle at your knees.
• Use arms stretched out in front for balance

• Hold for 5 seconds, then return to stand position.
• Ensure your knees don’t cross over your toes when squatting

Side Squat

Areas trained - Front & Back of Thighs, Bottom and Balance.

• Use BOSU ball side up.
• Stand with one foot in the centre of the BOSU.

• Extend the opposite leg sideways and bend the knee to perform a squat.
• Use your leg on the BOSU for balance and stretch arms out in front.

• Alternate legs and repeat.

Come back soon for another 3 great exercises

Clothing

Sports Top - £14.99 NIKE (www.nike.com)
Nike Shox Training Shoe - £79.99 NIKE
Shorts - £29.99 Casall (www.elliegray.com)
BOSU Ball - £89.99 BOSU (www.bosufitness.com)