Medicine Ball Core Exercises: Plie Squats

Video Transcript

"This functional exercise using the medicine ball is the plie squat. We're really going to work on those quads, the hamstrings, glutes, while all engaging that core area. So grab a medicine ball. You can use any poundage that you want depending on your fitness level, so I'm going to use this 6 lb. ball. Separate your legs really nice and wide. Turn your toes out at 45 degrees so your knees are in line with your toes. Draw that belly in, roll those shoulder blades back and down, have a really great posture here. Now just plie down, up and squeeze those glutes. Plie down and up, down and up. Now, once you get the format here, once you get the technique then you can start to add the arms, and really get the cardio into this, down and up, down and lift. Now you want to really think about evening out your body weight between your feet. Now to make this fun, you can hold it down and do some pulses. To even make it more fun, hold it down, lift up one heel, down, the other heel, down, up, down, both heels. You can really get crazy with this exercise, so. But the simple form is down and up, and that is your plie squat with the medicine ball."