11 Exercises that will Whip you into Ship Ski Shape

1. Bridge: lay on your back and place your feet flat on the ground. Raise your hips off the ground, keeping your back flat. Hold, then lower, and repeat. Bridges especially work the gluteal muscles and the hamstrings. - ©Danielle Shapiro

1. Bridge: lay on your back and place your feet flat on the ground. Raise your hips off the ground, keeping your back flat. Hold, then lower, and repeat. Bridges especially work the gluteal muscles and the hamstrings.
Copyright: Danielle Shapiro

1. Bridge: lay on your back and place your feet flat on the ground. Raise your hips off the ground, keeping your back flat. Hold, then lower, and repeat. Bridges especially work the gluteal muscles and the hamstrings. - ©Danielle Shapiro
2. Single-leg bridge: same as step #1, but as you get stronger, you can hold one leg up in the air as you raise and lower the hips. - ©Danielle Shapiro

2. Single-leg bridge: same as step #1, but as you get stronger, you can hold one leg up in the air as you raise and lower the hips.
Copyright: Danielle Shapiro

2. Single-leg bridge: same as step #1, but as you get stronger, you can hold one leg up in the air as you raise and lower the hips. - ©Danielle Shapiro
3. Side shuffle: shuffle your feet laterally a few steps in one direction and then reverse in the other direction.You can add hand weights as you get stronger. Like lateral lunges, these also prepare the lower body muscles to absorb and produce force. Side shuffles also strengthen the muscles and connective tissues around the ankles, knees and pelvis. - ©Danielle Shapiro

3. Side shuffle: shuffle your feet laterally a few steps in one direction and then reverse in the other direction.You can add hand weights as you get stronger. Like lateral lunges, these also prepare the lower body muscles to absorb and produce force. Side shuffles also strengthen the muscles and connective tissues around the ankles, knees and pelvis.
Copyright: Danielle Shapiro

3. Side shuffle: shuffle your feet laterally a few steps in one direction and then reverse in the other direction.You can add hand weights as you get stronger. Like lateral lunges, these also prepare the lower body muscles to absorb and produce force. Side shuffles also strengthen the muscles and connective tissues around the ankles, knees and pelvis. - ©Danielle Shapiro
4. Lateral lunge: in a bent position, lunge to one side laterally and then the other. You can add hand weights as you get stronger. This exercise prepares your lower body muscles to absorb and produce force in a different plane of motion than we are used to. It works the gluteus medius, hamstrings, and quadriceps. - ©Danielle Shapiro

4. Lateral lunge: in a bent position, lunge to one side laterally and then the other. You can add hand weights as you get stronger. This exercise prepares your lower body muscles to absorb and produce force in a different plane of motion than we are used to. It works the gluteus medius, hamstrings, and quadriceps.
Copyright: Danielle Shapiro

4. Lateral lunge: in a bent position, lunge to one side laterally and then the other. You can add hand weights as you get stronger. This exercise prepares your lower body muscles to absorb and produce force in a different plane of motion than we are used to. It works the gluteus medius, hamstrings, and quadriceps. - ©Danielle Shapiro
5. Externally-rotated, seated, leg-lift: in a seated or reclined position, extend one leg out in front of you and rotate it externally (toes facing away from your body). Raise and lower the leg keeping it straight. Repeat on both sides, adding ankle weights as you get stronger. This movement works the inner-most quadricep muscles that is key to stabilizing the knee. - ©Danielle Shapiro

5. Externally-rotated, seated, leg-lift: in a seated or reclined position, extend one leg out in front of you and rotate it externally (toes facing away from your body). Raise and lower the leg keeping it straight. Repeat on both sides, adding ankle weights as you get stronger. This movement works the inner-most quadricep muscles that is key to stabilizing the knee.
Copyright: Danielle Shapiro

5. Externally-rotated, seated, leg-lift: in a seated or reclined position, extend one leg out in front of you and rotate it externally (toes facing away from your body). Raise and lower the leg keeping it straight. Repeat on both sides, adding ankle weights as you get stronger. This movement works the inner-most quadricep muscles that is key to stabilizing the knee. - ©Danielle Shapiro
6. Side plank: laying on one side, raise your body up, resting on one elbow and with your feet stacked. Maintain a straight body position. Hold for at least 30 seconds working up to a minute or more. Side planks strengthen the obliques and back. - ©Danielle Shapiro

6. Side plank: laying on one side, raise your body up, resting on one elbow and with your feet stacked. Maintain a straight body position. Hold for at least 30 seconds working up to a minute or more. Side planks strengthen the obliques and back.
Copyright: Danielle Shapiro

6. Side plank: laying on one side, raise your body up, resting on one elbow and with your feet stacked. Maintain a straight body position. Hold for at least 30 seconds working up to a minute or more. Side planks strengthen the obliques and back. - ©Danielle Shapiro
7. Abductor leg lift: laying on your side, bend your bottom leg at a 90-degree angle, then raise and lower your top leg keeping it straight. Repeat on both sides, adding ankle weights as you get stronger. Working the hip abductor helps stabilize and strengthen the hip joint. - ©Danielle Shapiro

7. Abductor leg lift: laying on your side, bend your bottom leg at a 90-degree angle, then raise and lower your top leg keeping it straight. Repeat on both sides, adding ankle weights as you get stronger. Working the hip abductor helps stabilize and strengthen the hip joint.
Copyright: Danielle Shapiro

7. Abductor leg lift: laying on your side, bend your bottom leg at a 90-degree angle, then raise and lower your top leg keeping it straight. Repeat on both sides, adding ankle weights as you get stronger. Working the hip abductor helps stabilize and strengthen the hip joint. - ©Danielle Shapiro
8: Adductor leg lift: laying on your side, top foot planted on the ground, bottom leg extended straight, raise and lower the bottom leg, keeping foot flexed. Repeat on both sides and add ankle weights as you get stronger. Like the abductor leg lift, this movement also helps stabilize and strengthen the hip joint. - ©Danielle Shapiro

8: Adductor leg lift: laying on your side, top foot planted on the ground, bottom leg extended straight, raise and lower the bottom leg, keeping foot flexed. Repeat on both sides and add ankle weights as you get stronger. Like the abductor leg lift, this movement also helps stabilize and strengthen the hip joint.
Copyright: Danielle Shapiro

8: Adductor leg lift: laying on your side, top foot planted on the ground, bottom leg extended straight, raise and lower the bottom leg, keeping foot flexed. Repeat on both sides and add ankle weights as you get stronger. Like the abductor leg lift, this movement also helps stabilize and strengthen the hip joint. - ©Danielle Shapiro
9. Speed skater: hop from one foot to the other laterally, pausing at each side to balance on the landing leg. This movement conditions the muscles and connective tissues to better absorb force. - ©Danielle Shapiro

9. Speed skater: hop from one foot to the other laterally, pausing at each side to balance on the landing leg. This movement conditions the muscles and connective tissues to better absorb force.
Copyright: Danielle Shapiro

9. Speed skater: hop from one foot to the other laterally, pausing at each side to balance on the landing leg. This movement conditions the muscles and connective tissues to better absorb force. - ©Danielle Shapiro
10. Donkey kick: resting on all fours, extend one foot in the air, keeping that foot flexed and the leg bent at 90-degrees. Raise and lower then repeat on the other side. This strengthens the gluteal muscles in order to better stabilize the pelvis and maintain proper form while skiing and snowboarding. - ©Danielle Shapiro

10. Donkey kick: resting on all fours, extend one foot in the air, keeping that foot flexed and the leg bent at 90-degrees. Raise and lower then repeat on the other side. This strengthens the gluteal muscles in order to better stabilize the pelvis and maintain proper form while skiing and snowboarding.
Copyright: Danielle Shapiro

10. Donkey kick: resting on all fours, extend one foot in the air, keeping that foot flexed and the leg bent at 90-degrees. Raise and lower then repeat on the other side. This strengthens the gluteal muscles in order to better stabilize the pelvis and maintain proper form while skiing and snowboarding. - ©Danielle Shapiro
11. Wall squats: rest your back against a wall and squat to 90-degrees, keeping your feet parallel. Hold for 30 seconds working up to two minutes. This exercise builds strength in the quads, hamstrings and gluteal muscles. - ©Danielle Shapiro

11. Wall squats: rest your back against a wall and squat to 90-degrees, keeping your feet parallel. Hold for 30 seconds working up to two minutes. This exercise builds strength in the quads, hamstrings and gluteal muscles.
Copyright: Danielle Shapiro

11. Wall squats: rest your back against a wall and squat to 90-degrees, keeping your feet parallel. Hold for 30 seconds working up to two minutes. This exercise builds strength in the quads, hamstrings and gluteal muscles. - ©Danielle Shapiro