Ready for the hill? We have tips on how to get your ski legs prepared

There is nothing worse than hitting the hill for the first time each season and then being stiff for a few days.

Wanting to get her ski legs ready, 103.1 Beach Radio's Toby Tannas caught up with Move Daily Fitness' Tracy Steen for some pre-ski mobility exercises.

1. Static Low Squat Hip Opener - Get into a low squat position with your toes pointed out and legs wide. Try to get both feet flat on the ground and keep your back tall and straight. Place your hands on your feet and press your elbows out against your knees. With your hands on your feet, stand and squat. Repeat for 45 seconds of work, 15 seconds of rest, for three rounds, two to three times a week.
2. Isometric Hold Wall Sit - Stand about a foot away from the wall. Sit back against the wall as though you're sitting on a chair. Think of the knees externally rotating to activate your glute muscles. Repeat for 45 seconds of work, 15 seconds of rest, for three rounds, two to three times a week.
3. Squats - Great for glute activation and to get your quads firing. Add resistance like a dumbbell if you have it. Repeat for 45 seconds of work, 15 seconds of rest, for three rounds, two to three times a week.
4. Four Point Hip Clock - Hip mobility and even strength on both sides is important. Start with a soft, stationary leg. Reach your moving leg out to the front (add a slight squat), to the side (add a slight squat), to the reverse (add a slight squat), to the diagonal (add a slight squat). Take the movements a little deeper the next three rounds. Repeat for 45 seconds of work, 15 seconds of rest, for three rounds, two to three times a week.

Find more of Tracy's fitness tips at www.movedaily.ca or on Instagram, @Tracy Steen