Spread arms wide for balance, lift one leg and extend it straight out behind while slowly going into deep knee bend on the other leg. A good general exercise for the upper and lower leg, it also trains the body for balance and enables a smooth recovery from an awkward position.
Hoist legs in air and with back firmly supported by hands, do slow and deliberate bicycle-pedaling motion. Knees should come close to the floor but never actually touch it at the bottom of each stroke. Keep toes pointed. Exercise is to bolster underdeveloped stomach muscles.
Lie down on back with hands clasped underneath the head and slowly lift and hold the heels a few inches off the floor (1). Keeping legs tightly together, begin to draw them up higher off the floor and back toward the head (2), finally bringing them close to the stomach as if in a crouch (3). Reverse the exercise, straightening out the legs again until the heels are near, but not touching, the floor. Repeat this about 10 times. This, like other 13 exercises, should be done daily for full four weeks.
Drop to low crouch from standing position; keep the hands and arms rigidly in front of the body, the heels close together and, if possible, flat on the floor. More than anything else, this conditioner is designed to develop upper leg muscles, the most important group in downhill skiing.
Balance on Bongo Board for fun and as an all-round ski exercise. For challenge, try doing 20 knee bends or master a jump turn without grounding the board.