Workout on a Budget - Moves #1, 2, & 3

#1 ~ Let's start with hard core leg squats. For those just starting out, getting good form on a squat is very important. You never want to look down and see your knees are overextending your feet. You want a nice straight line with your knees directly above your feet. Using an exercise ball can help with form and support the legs and back if you don't have leg strength to do the move free standing and/or with weights.

Place the ball on your lower back and lean up against a wall. Move your feet out in front of you, hip width apart, so you are now leaning on the ball. Squat (like sitting down) a few times to check position. Make sure your feet don't overextend the toes. Once you find your position, roll up and down the wall until your legs burn and start to give out or shake. This is when you know you have reached your max. DON'T rest your palms on your legs for support. Make sure your sitting up straight with arms at your sides, hands on your hips, or extended out in front. To make this move more difficult, add weights in your hands. Either hang the weights at your sides or add in some bicep curls while you squat.

#2 ~ Here's a great move for abs. Place the ball under your lower legs in a push up position, (this takes practice to balance) and simply hold this move. Learning to balance will engage muscles throughout your body. Remember to hold in your abs nice and tight.

To make this move more challenging, slowly bend your knees rolling the ball into your core. Hold for a second and roll the ball back out. Adding even more difficulty, when you have the ball rolled into your core, push your butt into the air up with your feet and get your backside as high in the air as you can, hold, release down and roll the ball back out. Do these moves until your abs are on fire.

#3 ~ Let's workout the arms with some tricep kickbacks. You can do this two ways; with or without your stability ball. I like to do it with so I can keep the abs engaged. Sit on your ball and slowly roll down to a lying position, with the ball between your shoulder blades. Keep your butt up, don't droop, and concentrate on holding in the core. This will also engage your hamstrings. Hold your weights above your shoulders, not directly above your head, and slowly lower your arms down onto either side of your face. If you are using a ball you can take this move a little lower as you are not restricted by the floor. Slowly move your arms back up to the starting position. All moves must be slow and controlled. Concentrate on the flex of your muscles. Don't drop the weights down as you can cause injury. If the movement is slow, you are working the muscle harder. Start with small weights and work your way up to something heavier. Always make it a challenge.

*Photos from Critical Bench.com and Good Housekeeping Magazine.