The payoff - Master this exercise - the overhead press and lift - and you'll be rewarded with sexy shoulders, stronger legs, a more toned backside, and better balance. Combining upper - and lower - body moves shaves minutes off your routine but also requires you to really concentrate on form (you'll fall over if you don't). Your legs, hips, and core have to work to synchronize the movements, so you target almost your entire body in the time it takes to complete a single exercise.
How to do it
- Hold a 6-pound weighted ball in both hands a few inches in front of your chest, and balance on left leg. Tighten abs and draw your shoulders back and down.
- Lower into a half squat on left leg, keeping torso tall, right knee bent (A).
For best results
- Do 3 sets of 12 controlled reps twice a week as part of your regular strength-training program.
- To make it harder, hold a heavier ball or extend your lifted leg in front of you as you squat on the other leg.
- Don't shrug your shoulders toward your ears, which decreases the work for your deltoids.
- Don't lift your leg too high or extend your arms behind your ears; both can stress your spine.
- Don't lock or hyperextend your standing leg, which can strain your knee and make it more difficult to balance.