There's no better time to get physical than when the snow is falling and the world becomes a wide-open wintery playland. Before you hit the slopes, trails or rink, spend some time buffing up to help you excel as you propel, slide and glide your way through a day of outdoor activity.

Firming up your lower body and the core muscles of your lower back and abs should be the focus of any winter fitness-prep strength routine. This means your workouts should include squats, lunges and leg presses.

Add one of the following moves specific to your chosen sport to help further fine-tune your training. Even if you're planning to huddle indoors until spring thaw, this routine will keep you toned and sculpted. For every exercise you add to your repertoire, do one to three sets of eight to 15 repetitions.

All A-board

Remaining upright is one of snowboarding's biggest challenges whether you're a butt dragger (novice) or carvaholic (expert), but when you do it right, it feels like flying. A strong lower body (butt and thighs) is the secret to staying upright on a board. It gives you a stable base of support and helps absorb the impact of ice and bumps. The ball squat works these muscles while fine-tuning your sense of balance, and giving you a great-looking tush to boot.

Ball squat

(A) Place a workout ball between the center of your back and a wall. With your arms at your side, stand tall with your feet slightly away from the wall and your back pressed firmly into the ball. (B) Bend your knees and lower your body so that the ball rolls down the wall and remains centered on your back as you move. When your thighs are parallel with the floor, hold a moment and return to the start, taking care not to lock your knees.