Check out this perfect beginner exercise for isolating your butt, hips, and Legs (Thighs) and all your need is a wall and a ball.

Step 1

Starting Position: Place a stability ball against a wall and gently lean against it, positioning the top of the ball into the small of your back, but making contact with your tailbone, low- and mid-back. Your feet should be positioned 6 - 12" out in front of your body, feet hip-width apart with toes facing forward or turned out slightly.


Step 2

Pull your shoulders blades down and back. Do not allow your low back to pull away from the ball. Gently lean into the ball, as you shift your weight into your heels. Place your hands on the front of your thighs.


Step 3

Downward Phase: Inhale. Keep the tailbone, low and mid-back against the ball as you bend your knees, and begin to lower the body. Push back with your hips, allowing them to drop under the ball. The ball will glide down the wall with you as you lower your body toward the floor. Do not move the feet. Keep your knees lined up with your 2nd toe. Continue to lower yourself until challenged or until your thighs align parallel to the floor. Hold this position briefly.


Step 4

Upward Phase: Exhale and slowly push your body up away from the floor. Extend your hips to bring them back underneath your body. Continue pushing upward, returning to your starting position.
To help develop the foundations of good squatting form, emphasize dropping your hips down and slightly under the ball, and avoiding driving your knees down and forward.


AuthorPenny Stratas

Two eggs scrambled in a pat of butter contain approximately 200 calories. So how does Denny's get from 200 to 1,150 with their Heartland Scramble? And how do so many other restaurants sling together scrambles with more than 1,000 calories? Simple: excessive oil and egregious amounts of cheese. This scramble has all the makings of hearty breakfast fare--butter, cheese, protein--but with healthy fats, fresh vegetables, and a light caloric toll. Serve it with a scoop of roasted potatoes and fresh fruit.


Serves:  Prep:  5 min |Cook: 8 min |Total: 13 min       

  • 1 tbsp butter
  • 8 stalks asparagus, woody bottoms removed, chopped into 1" pieces
  • salt and black pepper to taste
  • 8 eggs
  • 2 tbsp fat-free milk
  • 1/4 cup crumbled fresh goat cheese
  • 4 oz smoked salmon, chopped


1. Heat the butter in a large nonstick skillet or saute pan over medium heat. When the butter begins to foam, add the asparagus and cook until just tender ("crisp-tender" in kitchen parlance). Season with salt and pepper.

2. Crack the eggs into a large bowl and whisk with the milk. Season with a few pinches of salt and pepper and add to the pan with the asparagus. Turn the heat down to low and use a wooden spoon to constantly stir and scrape the eggs until they begin to form soft curds. A minute before they're done, stir in the goat cheese.

3. Remove from the heat when the eggs are still creamy and soft (remember, scrambled eggs are like meat-- they continue to cook even after you cut the heat) and fold in the smoked salmon.

Recipe Tips

Spend the extra dollar or two to buy the highest quality eggs you can find. Free-range farmers' market eggs are best.

Nutritional Facts per serving

  • CALORIES 328.2 CAL
  • FAT 20.4 G
  • SODIUM 270.7 MG
  • PROTEIN 33.9 G


AuthorPenny Stratas