Everyone wants nice toned thighs and a firm butt, so this month we have an exercise to do just that!

This can be done on a step, bench, box, ledge etc. as long as you have a flat stable surface to stand on.

1.     Start standing on the step with your arms out straight in front of you. Take your right foot off the step and let it hang behind you off the edge of the step.

2.     Slowly squat down with you left leg so that your right foot goes toward the ground. At the same time start twisting your arms and body to the left side. When your foot is just reaching the ground your arms and torso should be twisted so that they point to the left of your body.

3.     Once your right foot is just lightly touching the ground, push through your left heel to bring your right foot back up to the step. Now, make sure you aren’t pushing off the ground with your right foot – all the weight should be in your left leg. At the same time, bring your arms and torso back toward the centre.

Complete all your reps on your left leg, and then repeat on your right side so your left foot touches the ground and arms and torso are pointing to the right.

This is a hard exercise, especially if you struggle with balance. It also needs to be done slowly with a lot of control, and really making sure your foot doesn’t push off the ground as you return to the starting position.

If you find you’re only feeling it in your quads, ensure you that you are really pushing through your heel on the way up from the step and standing up nice and straight.

Variations:

Easier: Don’t do the twist with your arms and torso – just do the step-ups. If you are having trouble balancing rest your hand on something like a wall to steady yourself.

Harder: Hold a weight in your hands to twist around, whether it be a medicine ball, dumbbell, or even just a heavy bag!