Weight Loss – Try this move!



I Love doing squats!!  They are the most recommended exercise to tone the legs and you can really feel the burning!  Before I “fell off” my weigh loss track a month ago, I did 20 – 30 reps at least once a day, sometimes twice.

This Squat adds a little twist – it works the glutes, quad, and core!

Single Leg Squat & Bend

Starting Position
Stand with feet approximately six inches apart and lift one leg off the floor. Hold a tennis ball in the hand on the same side as the planted foot.

Bend at the hips and squat to a 90 degrees at the knees, making sure to keep your knees behind the plane of your toes. Try to keep your back as upright as possible. Focus on keeping your shoulders as high as possible. Touch the floor in front of you with the tennis ball and come back to the starting position. Repeat squat and touch at different points from 9 o’clock to 3 o’clock (4 points), making sure to come back to the starting position before touching another point. Try doing 2 sets for each arm and leg combination.

Special Instructions
This is a very good balance exercise and works your core stabilizer muscles as well as your leg muscles.

Muscles Worked: Quads, Glutes, Core

Time Involved: 4-6 minutes

Body Benefit: Improved balance, strength, and coordination

 See a Demonstration of this Exercise 
 This exercise was brought to you by SparkPeaople (Love this site)

You should always check with your healthcare provider before doing any exercise program.


5 responses to this post.

  1. Great exercise! I’m looking for simple, easy ones to do and this is perfect!


  2. Squats are the best thing to do for your body! Great post.


  3. Thanks for the tip! Getting back in shape this year is one of my goals 🙂


  4. Needing exercise tips, thanks for the post !!


  5. I love Sparkpeople! I have not been to their website in awhile. I have never tried that move before. I will tomorrow, since I am trying to get back into shape 🙂


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