How to survive the slopes

Snow.

We love it—but not enough to shovel it day after back-achin’ day, which makes it perfect for vacation. At New Year’s and Mardi Gras, residents of the Rouge pack Western towns such as Snowmass and Vail, eager to slide in powder and deck the chalets with glitter and beads.

If you’re planning on hot-dogging your way down a mountain this winter, see to it that you’re really prepared. That takes more than picking out the perfect pair of Ugg boots. Fitness will help you avoid spending your trip hung up in traction or stuck in an even-uglier-than-Uggs orthopedic boot.

225’s got your back. We asked a few of Baton Rouge’s finest personal trainers to set up a ski workout that’ll bolster your body before you get out there: Chris Gendusa and Paul Kaklis of Future Fitness Wellness Center, and Kolby Tullier of Body Mechanics Personal Fitness.

For optimum results, start doing these exercises right away. We asked the trainers to share exercises that could be completed at home or at the park. You don’t need fancy equipment, and they only take a few minutes to do.

Most of these exercises engage the core part of the body that includes the back and abdominal muscles. These moves also build balance, something that skiers need, even on the bunny slopes. Take it easy at first, and be consistent.

Baton Rouge model Nichole Gregory demonstrated the exercises. Her workout gear, by The North Face and Patagonia Clothing, was provided by the Backpacker.

Split squats

Start on the ground, with one foot on a bench or plyometrics box. Step up, switch to the other foot at the top of the bench or box, then come back down to the ground softly. Repeat. Keep your hips straight and watch your feet to make sure you don’t crash.

Push-ups with a rotation

Do a traditional push-up, then roll to the side and balance with one arm while reaching the fingers of your other arm upward. Stack your feet as you reach, using the muscles along your waistline and legs to hold you up. Can’t quite make it? Come down on your knees for the push-up and balance on one knee for the reach.

Ice skaters

Leap from one foot to the other laterally, as if you are Hans Brinker, curling the opposite foot behind you. Load your arms in the same direction as your back foot. Keep an even rhythm.

Cone touches

Balance on one leg with the other leg extended behind you. Reach down and touch a cone—or a can of cranberry sauce, or the bottom of a baby who’s doing tummy time. Come back up. Repeat on the other side.

Planks

Lie on your belly and place your arms in front of you with your weight centered above the elbows. Come up on your toes and elbows, and then hold it right there. Keep holding until you’re singing “Deck the Halls.”